Low Sodium Oven Fried Chicken
Indulge in the irresistible crunch of this Low Sodium Oven Fried Chicken, a guilt-free twist on a comfort food classic. Perfect for those watching their sodium intake, this recipe swaps deep frying for oven baking, achieving golden, crispy perfection with a light drizzle of olive oil and a flavorful blend of seasonings like paprika, garlic powder, and dried herbs. Marinated in low-fat buttermilk for tenderness, skinless chicken drumsticks or thighs are coated in a crispy mixture of panko breadcrumbs and flour, then baked to juicy perfection in just 45 minutes. Quick to prepare and packed with bold, satisfying flavors, this healthy oven-fried chicken pairs beautifully with low-sodium side dishes like roasted vegetables or mashed potatoes, ensuring a delicious and heart-smart meal the whole family will enjoy.
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Ingredients
- 8 pieces Chicken drumsticks or thighs, skinless
- 2 cups Buttermilk, low fat
- 1 cup All-purpose flour
- 1 cup Panko breadcrumbs
- 1 teaspoon Black pepper, freshly ground
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Dried thyme
- 0.5 teaspoon Dried oregano
- 2 tablespoons Olive oil
- 0 Cooking spray
Directions
Step 1
Place the chicken pieces in a large bowl and pour the buttermilk over them, ensuring the chicken is fully submerged. Cover the bowl and refrigerate for at least 2 hours, preferably overnight, to tenderize and infuse flavor.
Step 2
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.
Step 3
In a shallow dish, combine the flour, panko breadcrumbs, black pepper, garlic powder, onion powder, paprika, dried thyme, and dried oregano. Mix well to evenly distribute the spices.
Step 4
Remove the chicken from the buttermilk, allowing any excess to drip off. Coat each piece thoroughly in the flour mixture, pressing gently to ensure the mixture adheres well.
Step 5
Arrange the coated chicken pieces on the prepared baking sheet, ensuring they have space between them for even cooking.
Step 6
Drizzle the olive oil over the top of the chicken pieces to promote browning and crispiness.
Step 7
Bake in the preheated oven for 40-45 minutes, or until the chicken is golden brown and cooked through. The internal temperature should reach 165°F (74°C).
Step 8
Let the chicken rest for 5 minutes before serving to allow the juices to redistribute.
Step 9
Serve with your choice of side dishes, such as a salad or low sodium mashed potatoes, and enjoy your crispy, low sodium oven-fried chicken.
Nutrition Facts
| Serving size | (1499.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2492.9 |
| Total Fat 108.1g | 0% |
| Saturated Fat 25.6g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 660.0mg | 0% |
| Sodium 1421.3mg | 0% |
| Total Carbohydrate 162.3g | 0% |
| Dietary Fiber 7.5g | 0% |
| Total Sugars 28.1g | |
| Protein 212.9g | 0% |
| Vitamin D 254.0IU | 0% |
| Calcium 730.4mg | 0% |
| Iron 16.9mg | 0% |
| Potassium 2926.6mg | 0% |
Source of Calories