Wednesday, March 22, 2006
Oven Fried Chicken - take two
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
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?