Oven-Fried Chicken

Serves 6

Enjoy this crispy treat with less guilt by baking rather than frying the chicken. The seasoned crumbs crisp up nicely for a delicious crunch. Serve with sautéed greens such as collards or Swiss chard and baked sweet potato fries (recipe at wholefoodsmarket.com/recipes).

Ingredients: 
  • 1 whole chicken (about 3 1/2 pounds), cut into 8 pieces
  • 2 cups low-fat buttermilk
  • 1 cup bread crumb coating mix or panko-style breadcrumbs, gluten free if desired
  • 1 1/2 teaspoon dried tarragon or parsley
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
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Method: 

Preheat oven to 375°F and place a rack on a rimmed baking sheet. Soak chicken pieces in buttermilk for 30 minutes. Combine bread crumbs, tarragon, salt and pepper in a pie plate. Coat chicken thoroughly with crumbs and arrange on the rack. Bake 1 to 1¼ hours or until chicken is cooked through and juices run clear. Serve immediately.

Nutritional Info: 
Per Serving:500 calories (280 from fat), 31g total fat, 9g saturated fat, 145mg cholesterol, 440mg sodium, 15g carbohydrate (0g dietary fiber, 4g sugar), 37g protein

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