Low-Fat Oven Fried Chicken

Fitness_Chick
Fitness_Chick Posts: 6,648 Member
edited September 19 in Recipes
Low-Fat Oven Fried Chicken

Servings: 4
Serving Size: 1 chicken breast

Ingredients:

Marinade:
1/2 cup low-fat buttermilk
1 teaspoon fresh lemon zest
1 tablespoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1/2 teaspoon hot sauce

For the Chicken:
Four 5 to 6 ounce boneless skinless chicken breasts
1 1/4 cup Panko bread crumbs
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
Vegetable oil cooking spray
* Feel free to adjust spices to meet your taste preferences

Directions:
In a medium mixing bowl, combine marinade ingredients. Add chicken and toss to coat each piece. Cover the bowl with plastic wrap and marinate overnight or for several hours. Remove the chicken from the marinade and discard the marinade. Pre-heat the oven to 450 degrees F. Place a cooling rack on a baking sheet and mist with vegetable oil cooking spray. Set aside. For the chicken, combine bread crumbs, thyme, salt and pepper in a shallow bowl. Dip each piece of chicken into the crumb mixture and place on the prepared rack. Generously spray the top of each piece of chicken with vegetable oil cooking spray. Bake 20 to 25 minutes, or until the chicken is cooked thoroughly and lightly browned

Recipe Calculater
http://caloriecount.about.com/cc/recipe_analysis.php

Replies

  • Fitness_Chick
    Fitness_Chick Posts: 6,648 Member
    Low-Fat Oven Fried Chicken

    Servings: 4
    Serving Size: 1 chicken breast

    Ingredients:

    Marinade:
    1/2 cup low-fat buttermilk
    1 teaspoon fresh lemon zest
    1 tablespoon Dijon mustard
    1/4 teaspoon freshly ground black pepper
    1/2 teaspoon hot sauce

    For the Chicken:
    Four 5 to 6 ounce boneless skinless chicken breasts
    1 1/4 cup Panko bread crumbs
    1/4 teaspoon dried thyme
    1/4 teaspoon salt
    1/2 teaspoon freshly ground black pepper
    Vegetable oil cooking spray
    * Feel free to adjust spices to meet your taste preferences

    Directions:
    In a medium mixing bowl, combine marinade ingredients. Add chicken and toss to coat each piece. Cover the bowl with plastic wrap and marinate overnight or for several hours. Remove the chicken from the marinade and discard the marinade. Pre-heat the oven to 450 degrees F. Place a cooling rack on a baking sheet and mist with vegetable oil cooking spray. Set aside. For the chicken, combine bread crumbs, thyme, salt and pepper in a shallow bowl. Dip each piece of chicken into the crumb mixture and place on the prepared rack. Generously spray the top of each piece of chicken with vegetable oil cooking spray. Bake 20 to 25 minutes, or until the chicken is cooked thoroughly and lightly browned

    Recipe Calculater
    http://caloriecount.about.com/cc/recipe_analysis.php
  • porka29
    porka29 Posts: 868 Member
    Yum! I think you posted something else with buttermilk and I remembered it yesterday, so I have it on-hand to make this tonight!
  • Fitness_Chick
    Fitness_Chick Posts: 6,648 Member
    Yum! I think you posted something else with buttermilk and I remembered it yesterday, so I have it on-hand to make this tonight!
    Let us know how you enjoy it Porka:bigsmile:
  • porka29
    porka29 Posts: 868 Member
    It was excellent fc!!!:drinker:
  • Fitness_Chick
    Fitness_Chick Posts: 6,648 Member
    It was excellent fc!!!:drinker:
    :bigsmile:
  • nwfamilygal
    nwfamilygal Posts: 635
    this sounds yummy.:bigsmile: I copied it so I could try it. Thanks:flowerforyou:
  • Fitness_Chick
    Fitness_Chick Posts: 6,648 Member
    this sounds yummy.:bigsmile: I copied it so I could try it. Thanks:flowerforyou:
    :bigsmile: :tongue:
  • Fitness_Chick
    Fitness_Chick Posts: 6,648 Member
    :drinker:
This discussion has been closed.

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