Low Fat Traditional Austrian Backhendl

Discover the lighter side of a classic with this Low Fat Traditional Austrian Backhendl recipe! This healthier version of Austria's beloved crispy fried chicken retains all the traditional flavors while using smart cooking methods to cut down on fat. Skinless chicken thighs or drumsticks are marinated in a tangy, spiced low-fat buttermilk mixture to infuse them with incredible flavor and tenderness. Instead of deep frying, the chicken is baked to golden perfection on a wire rack for a crispy, crunchy coating made with whole wheat breadcrumbs. The result is a guilt-free, oven-baked take on a comforting Austrian favorite, perfect for a family dinner or entertaining guests. Serve it with lemon wedges, potato salad, or steamed vegetables for a wholesome and satisfying meal.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces Chicken thighs or drumsticks (skinless, bone-in)
• 240 ml Buttermilk (low-fat)
• 2 tbsp Lemon juice
• 1 tsp Salt
• 0.5 tsp Ground black pepper
• 1 tsp Paprika
• 0.5 tsp Garlic powder
• 120 g Plain breadcrumbs (whole wheat, if preferred)
• 60 g All-purpose flour
• 2 pieces Egg whites
• 1 as needed Cooking spray

Directions

Step 1

In a large bowl, combine the low-fat buttermilk, lemon juice, salt, pepper, paprika, and garlic powder. Whisk to blend evenly.

Step 2

Place the chicken thighs or drumsticks into the bowl, ensuring they are fully submerged in the marinade. Cover the bowl with plastic wrap and let marinate in the refrigerator for at least 2 hours or preferably overnight for maximum flavor.

Step 3

Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper and place a wire rack on top. Lightly spray the wire rack with cooking spray.

Step 4

Set up a breading station with three shallow dishes. In the first dish, place the all-purpose flour. In the second dish, whisk the egg whites until slightly frothy. In the third dish, add the breadcrumbs.

Step 5

Remove the chicken from the marinade, allowing the excess to drip off. Dredge each piece of chicken in the flour, then dip it into the egg whites, and finally coat it with breadcrumbs, pressing gently to adhere the breadcrumbs evenly.

Step 6

Arrange the breaded chicken pieces on the prepared wire rack, leaving space between each piece for even cooking.

Step 7

Lightly spray the tops of the breaded chicken with cooking spray to promote crispiness.

Step 8

Bake the chicken in the preheated oven for 25-30 minutes or until the chicken is golden brown, crispy, and fully cooked to an internal temperature of 75°C (165°F). Flip the chicken pieces halfway through cooking for even browning.

Step 9

Remove the chicken from the oven and let it rest for 5 minutes before serving.

Step 10

Serve the Low Fat Traditional Austrian Backhendl with lemon wedges and a side of potato salad or steamed vegetables for a complete meal.

Nutrition Facts

Serving size	(935.8g)

Amount per serving	% Daily Value*
Calories	1375.8

Total Fat 22.5g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 386.1mg	0%
Sodium 3919.7mg	0%
Total Carbohydrate 150.4g	0%
Dietary Fiber 11.5g	0%
Total Sugars 22.4g
Protein 135.3g	0%

Vitamin D 128.8IU	0%
Calcium 445.2mg	0%
Iron 14.0mg	0%
Potassium 1764.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 15.1%

Protein: 40.2%

Carbs: 44.7%