Low Fat Chicken Fried Chicken
Indulge in crispy, juicy comfort food without the guilt with this Low Fat Chicken Fried Chicken recipe! Perfect for health-conscious foodies, this oven-baked version of a Southern classic uses a flavorful buttermilk and hot sauce marinade for tender chicken and a seasoned flour coating for a satisfying crunch—no deep frying required. A light spritz of cooking spray ensures golden-brown perfection while keeping the fat content low. Ready in under an hour and packed with bold spices like paprika, garlic, and onion powder, this recipe is a must-try for a wholesome twist on your favorite comfort dish. Serve it with roasted veggies or a crisp salad for a meal that’s both nourishing and delicious!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup non-fat buttermilk
- 2 tablespoons hot sauce
- 1 cup all-purpose flour
- 1 tablespoon cornstarch
- 1 teaspoon baking powder
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0 cooking spray
Directions
Step 1
Begin by placing the chicken breasts between two sheets of plastic wrap. Pound them to an even thickness of about 1/2 inch with a meat mallet to ensure even cooking.
Step 2
In a shallow dish, combine the non-fat buttermilk and hot sauce. Submerge the chicken breasts in the buttermilk mixture, cover, and refrigerate for at least 30 minutes or up to 4 hours to marinate.
Step 3
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 4
In another shallow dish, mix together the all-purpose flour, cornstarch, baking powder, paprika, garlic powder, onion powder, salt, and black pepper.
Step 5
Remove each piece of chicken from the buttermilk marinade, allowing excess to drip off, then dredge it in the flour mixture, ensuring a thorough coating on all sides.
Step 6
Place the coated chicken on the prepared baking sheet. Lightly spray each piece with cooking spray to help crisp up the exterior without frying.
Step 7
Bake in the preheated oven for 30 minutes, flipping the chicken halfway through the cooking time to ensure even browning.
Step 8
Check the internal temperature of the chicken to ensure it reaches at least 165°F (74°C). If done, remove from the oven.
Step 9
Allow the chicken to rest for 5 minutes before serving. Enjoy your low-fat version of Chicken Fried Chicken with your favorite sides!
Nutrition Facts
| Serving size | (1118.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1747.8 |
| Total Fat 27.0g | 0% |
| Saturated Fat 7.3g | 0% |
| Cholesterol 596.6mg | 0% |
| Sodium 4309.3mg | 0% |
| Total Carbohydrate 119.1g | 0% |
| Dietary Fiber 5.1g | 0% |
| Total Sugars 12.6g | |
| Protein 237.4g | 0% |
| Vitamin D 134.0IU | 0% |
| Calcium 417.4mg | 0% |
| Iron 13.0mg | 0% |
| Potassium 2396.1mg | 0% |
Source of Calories