Low Fat Boneless Fried Chicken
Craving crispy fried chicken without the guilt? Our Low Fat Boneless Fried Chicken is the perfect solution—a delightful blend of bold flavors and a crunchy texture, all without deep-frying! This recipe features tender, marinated chicken breasts coated in a seasoned flour mixture infused with smoky paprika, garlic, and onion powders. Instead of frying, the chicken is oven-baked to golden perfection, thanks to a clever use of non-stick cooking spray that mimics the crispiness of traditional frying. Ready in under an hour (with an overnight marinade for enhanced flavor), this healthier take on a comfort food classic is ideal for family dinners, meal prep, or guilt-free indulgence. Serve it with a side salad or your favorite low-fat dipping sauce for a satisfying, crowd-pleasing meal. Keywords: low-fat fried chicken, oven-baked chicken, crispy boneless chicken, healthy comfort food.
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Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 240 ml Buttermilk
- 10 ml Hot sauce
- 120 grams All-purpose flour
- 30 grams Cornstarch
- 5 grams Paprika
- 5 grams Garlic powder
- 5 grams Onion powder
- 7 grams Salt
- 5 grams Black pepper
- 5 grams Baking powder
- 15 ml Non-stick cooking spray
Directions
Step 1
Slice each chicken breast into 2-3 smaller fillets to ensure even cooking.
Step 2
In a large bowl, combine the buttermilk and hot sauce. Add the chicken pieces, ensuring they are all submerged, and let marinate in the refrigerator for at least 2 hours, or overnight for best results.
Step 3
Preheat your oven to 200°C (400°F) and place a wire rack on top of a baking sheet.
Step 4
In a shallow dish, mix the flour, cornstarch, paprika, garlic powder, onion powder, salt, black pepper, and baking powder.
Step 5
Remove chicken from the buttermilk marinade, allowing excess to drip off, and coat each piece thoroughly in the seasoned flour mixture.
Step 6
Place the flour-coated chicken pieces on the prepared rack on the baking sheet.
Step 7
Generously spray the tops and sides of the chicken with non-stick cooking spray to achieve a crispy texture.
Step 8
Bake the chicken in the preheated oven for 20-25 minutes, or until golden brown and the internal temperature of the chicken reaches 75°C (165°F).
Step 9
Remove the chicken from the oven and let it rest for 5 minutes on the rack to maintain crispiness.
Step 10
Serve immediately with your favorite low-fat dipping sauce or side salad for a delicious and healthier meal.
Nutrition Facts
| Serving size | (1150.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2038.2 |
| Total Fat 47.4g | 0% |
| Saturated Fat 12.0g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 618.8mg | 0% |
| Sodium 4273.2mg | 0% |
| Total Carbohydrate 146.8g | 0% |
| Dietary Fiber 7.7g | 0% |
| Total Sugars 13.0g | |
| Protein 238.7g | 0% |
| Vitamin D 135.7IU | 0% |
| Calcium 438.9mg | 0% |
| Iron 14.9mg | 0% |
| Potassium 2512.9mg | 0% |
Source of Calories