Oven-Fried Chicken
Serves 6
Time 1 hr 45 min
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 fine sea salt
- 1/4 teaspoon ground black pepper
Method
Preheat the 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 shallow dish.
Coat chicken thoroughly with crumbs and arrange on the rack.
Bake until chicken is cooked through and juices run clear, 1 to 1 hour and 15 minutes. Serve immediately.
Nutritional Info:
Per serving: 500 calories (280 from fat), 31g total fat, 9g saturated fat, 145mg cholesterol, 440mg sodium, 15g carbohydrates (0g dietary fiber, 4g sugar), 37g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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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 fine sea salt
- 1/4 teaspoon ground black pepper