Heart-Healthy Oven Fried Chicken
Enjoy the crispy, golden goodness of fried chicken without the guilt with this Heart-Healthy Oven Fried Chicken recipe! Perfectly marinated in low-fat buttermilk and coated in a flavorful blend of whole wheat flour, cornmeal, and aromatic spices like paprika, garlic powder, and oregano, this dish delivers all the crunch you crave with none of the deep-fried indulgence. Baked to perfection at 400°F with a light spray of cooking oil, this recipe is a nutritious twist on a classic comfort food, perfect for health-conscious eaters who still want bold flavor. Ready in just 45 minutes, it's a family-friendly option served best with steamed veggies or a vibrant green salad for a wholesome meal. Packed with keywords like "low-fat chicken dinner" and "oven-baked fried chicken," this recipe is an ideal choice for those seeking nutritious yet satisfying meals!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 240 ml low-fat buttermilk
- 120 grams whole wheat flour
- 60 grams cornmeal
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 0 cooking spray
Directions
Step 1
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easier cleanup.
Step 2
Pound the chicken breasts to an even thickness. This ensures that they cook evenly.
Step 3
In a large bowl, pour the buttermilk over the chicken breasts to marinate. Let them sit for at least 10 minutes while preparing other ingredients.
Step 4
In another bowl, combine whole wheat flour, cornmeal, garlic powder, onion powder, paprika, dried oregano, black pepper, and salt. Mix well to ensure spices are evenly distributed.
Step 5
Remove each chicken breast from the buttermilk and let excess drip off. Dredge the chicken in the flour mixture, pressing down to ensure the coating sticks well. Shake off any excess coating.
Step 6
Place the coated chicken pieces on the prepared baking sheet, leaving space between each.
Step 7
Lightly spray the tops of the chicken with cooking spray to aid in browning and crispiness.
Step 8
Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). The coating should be golden brown and crispy.
Step 9
Remove from the oven and let the chicken rest for a few minutes before serving. Serve warm with your favorite heart-healthy sides, like steamed vegetables or a green salad.
Nutrition Facts
| Serving size | (1137.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1908.5 |
| Total Fat 32.5g | 0% |
| Saturated Fat 9.2g | 0% |
| Cholesterol 601.7mg | 0% |
| Sodium 1971.7mg | 0% |
| Total Carbohydrate 153.4g | 0% |
| Dietary Fiber 21.0g | 0% |
| Total Sugars 13.4g | |
| Protein 245.4g | 0% |
| Vitamin D 135.8IU | 0% |
| Calcium 442.4mg | 0% |
| Iron 14.0mg | 0% |
| Potassium 2852.8mg | 0% |
Source of Calories