Heart Healthy
Smoky paprika, spicy cayenne, and tangy dry mustard add zippy heat to this lightened-up southern classic. Buttermilk keeps the chicken moist, while cornflake crumbs and cornmeal form a crunchy crust.
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Spicy Oven-Fried Chicken
Smoky paprika, spicy cayenne, and tangy dry mustard add zippy heat to this lightened-up southern classic. Buttermilk keeps the chicken moist, while cornflake crumbs and cornmeal form a crunchy crust.
-
Servings:
4
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Serving Size :
3 ounces chicken
Ingredients
-
Cooking spray -
1/4 cup buttermilk -
1/4 cup cornflakes crumbs -
1/4 cup yellow cornmeal -
2 tablespoons flour -
1 teaspoon extra-spicy seasoning blend -
1 teaspoon garlic powder -
1/2 teaspoon paprika -
1/4 teaspoon cayenne -
1/4 teaspoon salt -
1/8 teaspoon dry mustard -
4 chicken breast
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 375°F. Lightly spray an 8- or 9-inch square baking pan or a baking sheet with cooking spray. -
Pour the buttermilk into a pie pan or shallow bowl. -
In a shallow dish, stir together the remaining ingredients except the chicken. -
Set the pie pan, dish, and baking pan in a row, assembly-line fashion. Dip the chicken in the buttermilk and then in the cornflake mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place in the baking pan. Lightly spray the chicken with cooking spray. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp.
Nutrition Facts
Spicy Oven-Fried Chicken
Calories
Protein
FiberNutrition Facts
| Calories | 195 | |
|---|---|---|
| Total Fat | 1.5 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.5 g | |
| Cholesterol | 66 mg | |
| Sodium | 264 mg | |
| Total Carbohydrate | 16 g | |
| Dietary Fiber | 1 g | |
| Sugars | 1 g | |
| Protein | 28 g | |
Dietary Exchanges
1 starch, 3 very lean meat
-
Servings:
4
-
Serving Size :
3 ounces chicken
Ingredients
-
Cooking spray -
1/4 cup buttermilk -
1/4 cup cornflakes crumbs -
1/4 cup yellow cornmeal -
2 tablespoons flour -
1 teaspoon extra-spicy seasoning blend -
1 teaspoon garlic powder -
1/2 teaspoon paprika -
1/4 teaspoon cayenne -
1/4 teaspoon salt -
1/8 teaspoon dry mustard -
4 chicken breast
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 375°F. Lightly spray an 8- or 9-inch square baking pan or a baking sheet with cooking spray. -
Pour the buttermilk into a pie pan or shallow bowl. -
In a shallow dish, stir together the remaining ingredients except the chicken. -
Set the pie pan, dish, and baking pan in a row, assembly-line fashion. Dip the chicken in the buttermilk and then in the cornflake mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place in the baking pan. Lightly spray the chicken with cooking spray. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp.