Low Fat Crispy Fried Chicken Fillet
Delight in the satisfying crunch of this Low Fat Crispy Fried Chicken Fillet—perfectly golden, flavorful, and guilt-free! This healthier take on fried chicken uses a clever oven-baking technique with a light spray of oil, creating that irresistible crispy coating without the need for deep frying. Marinated in low-fat buttermilk infused with garlic, paprika, and onion powder, the chicken stays tender and juicy while soaking up layers of savory flavor. A genius combination of all-purpose flour, cornstarch, and baking powder ensures a light, airy crust that dazzles with every bite. Ready in under 40 minutes and ideal for everything from sandwiches to salads, this recipe brings all the crunch and none of the excess fat—a must-try for any health-conscious fried chicken lover!
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 240 ml buttermilk, low-fat
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 120 grams all-purpose flour
- 0.5 teaspoon baking powder
- 60 grams cornstarch
- 1 as needed spray oil
Directions
Step 1
Place the chicken breasts between two pieces of plastic wrap and gently pound them to an even thickness using a meat mallet or rolling pin, about 1/2-inch thick.
Step 2
In a bowl, combine the low-fat buttermilk, garlic powder, onion powder, paprika, and black pepper. Add the chicken to the buttermilk mixture, cover, and let marinate in the refrigerator for at least 1 hour, or overnight for best results.
Step 3
Preheat your oven to 400°F (200°C). Place a wire rack on a baking sheet and spray it lightly with oil.
Step 4
In a medium bowl, mix together the flour, baking powder, cornstarch, and salt.
Step 5
Remove the chicken from the marinade, letting excess liquid drip off, and coat each piece thoroughly in the flour mixture, pressing to ensure an even coating.
Step 6
Place the coated chicken on the prepared wire rack. Spray a light, even coat of oil over the chicken to help it crisp up.
Step 7
Bake in the preheated oven for about 18-20 minutes, flipping halfway through, until the coating is golden and crispy and the internal temperature of the chicken reaches 165°F (75°C).
Step 8
Remove the chicken from the oven and let it rest for a few minutes before serving to retain its juiciness. Serve as a main dish or in sandwiches, salads, or wraps.
Nutrition Facts
| Serving size | (789.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1373.9 |
| Total Fat 17.1g | 0% |
| Saturated Fat 5.1g | 0% |
| Cholesterol 305.7mg | 0% |
| Sodium 3110.6mg | 0% |
| Total Carbohydrate 165.4g | 0% |
| Dietary Fiber 5.5g | 0% |
| Total Sugars 12.5g | |
| Protein 129.6g | 0% |
| Vitamin D 129.8IU | 0% |
| Calcium 362.6mg | 0% |
| Iron 10.2mg | 0% |
| Potassium 1504.7mg | 0% |
Source of Calories