Healthy Southern Fried Chicken – Recipe

True fried chicken is a treat in our household, but one that is not served very often.

This recipe has the crispy crunch that true fried chicken has but it is much more heart friendly because you bake the chicken.

It is always a huge hit with the boys, and is so easy to make.

Side Note: The calories turned out higher than what was stated in the cookbook, I'm not sure why. Either way know that you are still saving yourself quite a few calories from it being fried.

* Exported from MasterCook *

Healthy Southern Fried Chicken

Recipe By:Jeanne Jones
Serving Size: 4
Categories: Main Meal

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup buttermilk
3 pounds chicken breast without skin -- cut up, skinned and trimmed of all fat
3/4 cup corn flakes -- crushed
2 teaspoons paprika
1 teaspoon salt
1/2 teaspoon ground black pepper
1/8 teaspoon ground red pepper

• Preheat the oven to 400 degrees. Coat a shallow metal baking ro roasting pan with nonstick spray. Set aside.
• Pour the buttermilk into a shallow bowl. Add the chicken, turning to coat. Refrigerate for at least 15 minutes, turning occasionally.

• On a plate, combine the corn flakes, paprika, salt, black pepper and red pepper. One at a time, dip each side of the chicken into the corn flake mixture, pressing firmly to coat. Stir the corn flake mixture occassionally with a fork to keep the seasonings evenly mixed. Place in the prepared pan.
• Coat the chicken with nonstick spray. Bake, turning the pieces once, for 40-50 minutes, or until the chicken is crisp, golden brown, and the juices run clear when pricked with a sharp knife. Check by inserting a sharp knife into the center of 1 piece.

Source:
"Homestyle Cooking Made Healthy"
Copyright:
"1999"
Yield:
"4 "
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Per Serving: 341 Calories; 4g Fat (11.0% calories from fat); 65g Protein; 8g Carbohydrate; trace Dietary Fiber; 160mg Cholesterol; 815mg Sodium. Exchanges: 1/2 Grain(Starch); 8 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat.

Serving Ideas:

• Side salad
• veggies