Wednesday, March 22, 2006

Oven Fried Chicken - take two

Oven-Fried Chicken
Cooking Light Annual Recipes 2003 Copyright 2002

¾ cup low-fat buttermilk
2 chicken breast halves (about 1 pound), skinned
2 chicken drumsticks (about ½ pound), skinned
2 chicken thighs (about ½ pound), skinned
I used some thighs and drumsticks and I forgot to skin them
½ cup all-purpose flour
1 teaspoon salt I would use less next time
½ teaspoon ground red pepper
¼ teaspoon white pepper
¼ teaspoon ground cumin
Cooking spray

1. Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally.
2. Preheat oven to 450 degrees.
3. Combine flour, salt, peppers, and cumin in a large zip-top plastic bag. Remove chicken from first bag, discarding marinade. Add chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour; lightly coat each chicken piece with cooking spray. Return chicken to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour.
4. Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 450 degress for 35 minutes or until done, turning after 20 minutes.

Yield: 4 servings Per serving: 263 cal, 4.4 gms fat, 38.4 gms protein, 14.9 gms carbs. .8 gms fiber, 110 mg chol, 2.2 mg iron, , 754 mg sodium, 73 mg calcium

I've made Oven Fried Chicken before but this method was much better. Only I forgot to skin my chicken. It was fine with the skin on, but it would have been healthier with it off. This method definitely works with the skin on, though, if you prefer it that way.

Cumin has not been my favorite spice lately (it happened to be present in the last two of my cooking disasters) but I added it anyway since it was a small amount. Next time I might play around with the seasonings, definitely using less salt as I found the coating to be slightly too salty.

Question of the Day: Do you eat a lot of chicken? Are you worried about the bird flu?


The Cookbook Junkie said...

We eat chicken once or twice a week. If chicken and eggs disappear from our diet, it's going to be a real challenge.

Anonymous said...

Yes, we eat a lot of chicken - fried, baked, smothered, in casseroles, barbecued, etc. And I
guess I'd have to say I'm not concerned about the bird flu. But then, I tend to be an optomist, probably more than I should.

Anonymous said...

You are a life saver!!! My husband doesn't like normal fried chicken, and I found this in a special fall edition of Cooking Light...well I let my mother in law borrow it because my husband loved THIS recipe. Of course, she threw it out, and I had NO copy, and I couldn't find it on their website at all. I finally typed in a few ingrediants and the title and it popped up all because of YOU! THANK YOU SO MUCH!