Low Fat Oven Fried Chicken
Craving crispy fried chicken without the guilt? This Low Fat Oven Fried Chicken delivers all the crunchy, golden goodness you love while slashing the fat content. Tender, boneless, skinless chicken breasts are marinated in tangy buttermilk and a splash of hot sauce for extra flavor, then coated in a perfectly seasoned mix of panko bread crumbs, flour, and spices like paprika and garlic powder. Baked to perfection on a wire rack for ultimate crispiness, this healthier take on a comfort food classic is ready in just 30 minutes of cooking time. Perfect for weeknight dinners, serve it with your favorite sides for a wholesome and satisfying meal. This “oven-fried” chicken is an easy, guilt-free take on Southern-style cooking that doesn’t skimp on flavor!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 240 ml buttermilk
- 1 tablespoon hot sauce
- 120 g all-purpose flour
- 60 g panko bread crumbs
- 2 teaspoons paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1 teaspoon black pepper
- 0 cooking spray
Directions
Step 1
Put the chicken breasts between two pieces of plastic wrap and gently pound to an even thickness, about 1/2 inch thick.
Step 2
In a large bowl, mix the buttermilk and hot sauce together. Add the chicken breasts to the bowl, cover, and refrigerate for at least 1 hour or overnight.
Step 3
Preheat your oven to 400°F (200°C). Line a baking sheet with foil and place an oven-safe wire rack on top. Spray the rack generously with cooking spray.
Step 4
In a shallow dish, combine the flour, panko bread crumbs, paprika, onion powder, garlic powder, dried thyme, salt, and black pepper.
Step 5
Remove the chicken breasts from the buttermilk mixture and allow any excess to drip off. Coat each chicken breast with the flour mixture, pressing down to help the coating adhere well.
Step 6
Place the coated chicken on the prepared wire rack and spray the tops lightly with cooking spray.
Step 7
Bake in the preheated oven for 20 to 30 minutes, or until the chicken is golden brown and cooked through, reaching an internal temperature of 165°F (75°C).
Step 8
Let the chicken rest for 5 minutes before serving to allow the juices to redistribute.
Step 9
Serve hot with your choice of side dishes.
Nutrition Facts
| Serving size | (1157.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2016.7 |
| Total Fat 38.5g | 0% |
| Saturated Fat 12.6g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 618.8mg | 0% |
| Sodium 3944.5mg | 0% |
| Total Carbohydrate 154.5g | 0% |
| Dietary Fiber 9.2g | 0% |
| Total Sugars 12.9g | |
| Protein 246.3g | 0% |
| Vitamin D 135.7IU | 0% |
| Calcium 539.2mg | 0% |
| Iron 16.8mg | 0% |
| Potassium 2496.0mg | 0% |
Source of Calories