Healthy Recipes For Fried Chicken: Light Oven Fried Chicken Recipe Made With Buttermilk
Healthier Way To Make Fried Chicken
Eating a nutritionally sound diet doesn't mean giving up everything! You can still eat a nutritional diet and have comfort foods. It is about learning to cook old favorites but in a healthier way.
This recipe is from Cooking Light magazine and it has appeared in many different variations. I believe this is the latest version of it and I like to tweak the ingredients according to what I have on hand at the moment.
The most important thing is to note the stats for the original version of the recipe and the slimmed down, healthier version of it. This recipe is not only palatable - it is flat out delicious!
BUTTERMILK OVEN FRIED CHICKEN RECIPE
- 1 cup low-fat or non-fat buttermilk
- 4 bone-in chicken breast halves, skinned (substitute thighs or legs boneless, skinless)
- 1/3 cup unbleached flour
- 1/3 cup cracker meal (or bread crumbs - I use panko)
- 1/2 teaspoon salt (optional)
- Freshly ground pepper
- 2 tablespoons butter - or use olive oil or vegetable oil spray
Crispy Oven-Fried Chicken
- Preheat oven to 425 degrees. Spray a 9 x 13 cooking pan with vegetable spray
- Place chicken and buttermilk in shallow pie plate or dish and turn to coat with buttermilk.
- Combine flour and panko (or cracker meal/bread crumbs) with salt and pepper in another pie plate or shallow dish.
- Drip chicken out of buttermilk and next dredge through the flour/crumb mixture to coat one at a time - shake off excess. Repeat with all chicken pieces.
- Melt butter or use cooking spray in large non-stick skillet - heat to medium-high heat. Add chicken to pan, meatiest side down and cook 4 minutes - until golden brown.
- Turn the chicken and place the chicken pieces in prepared pan (uncooked side up). Cook for 30-35 minutes or until thermometer registers 165 degrees.
The other component of a great fried chicken meal is the coleslaw - but this is a lightened up version, too!
- 4 cups packed cabbage and carrot coleslaw - or make up 4 cups of cabbage and carrot
- 3 tablespoons fat-free mayonnaise - or substitute non-fat sour cream or half of mayonnaise and half of non-fat sour cream
- 1-1/2 teaspoons sugar
- 1/2 teaspoon celery seeds
- 1-1/2 teaspoons apple cider vinegar
- 1/8 teaspoon salt if desired
- Combine all ingredients.
- Toss to coat all evenly.
- Cover and chill.
Regular Recipe Vs. Slimmed Down Version
Fried Chicken with Coleslaw
Fast Food Version (KFC)
Lighter Version (Cooking Light)
1 breast half plus 1 side order of slaw
1 breast half plus 1 side order of slaw
Summing It Up
The above recipe illustrates how you can still eat well and have foods that are delicious - just revamped a bit to lower calories, lower fat and lower sodium intake.
This is but one recipe that you can assimilate into a more nutritionally balanced meal plan - and it is relatively pain free. Try some of the different variations as well with the breading and the cooking. The original recipe calls for the chicken to be cooked in butter on one side, and then the entire skillet is put in the oven to finish baking after turning the chicken.
Cooking Light has some of the best sources available for revamping traditional recipes and still retaining the taste. Cooks.com also is a great source for lighter or healthier versions of old standards.
- Tips on Healthy Cooking
Whether you are trying to revamp your eating habits to lose weight, change your diet or prevent illness - or all of the above - learning to cook healthy food is the greatest gift you can give yourself and...
- Cooking Light Recipes
Recent studies have shown that vitamins and minerals are more significant than they were previously thought to be, and that some foods and nutrients help fight illness and diseases. Fruit, vegetables, grain...
- Sugar Cookies - Light Recipe
Again the cookbook The Best Light Recipe cookbook from cooks.com has come through with this 90-calorie version of an all-time favorite. Please note my suggestions below for variations. Makes 24 NOTE: In...
- Light Recipe For Chicken Pot Pie
What better comfort food than chicken pot pie? This recipe, however, helps cut the fat and calories and at the same time is relatively easy to make. It has an upper crust but no bottom crust as the top is a...
- Oatmeal Cookies - Light Recipe
I think these are the best light recipe I've discovered for oatmeal cookies! I found this recipe in the wonderful cookbook I would review as definitely The Best Light Recipe by cooks.com. However, I changed...
- Peanut Butter Cookies - Light Recipe
The best light recipe for peanut butter cookies, but best to use dry-roasted salted peanuts. If you are concerned about sodium content, you can substitute reduced-salt or unsalted peanuts. For the cookies to...
- Buttermilk Biscuits - My Favorite Recipe
The Best Light Recipe cookbook from Cook's Illustrated has done it again! I have tried biscuit recipes from every source and this is by far my favorite. It is a bit unconventional but well worth the effort,...
- Chocolate Chip Cookies - Light Recipe
I think these are the best light recipe I've discovered for chocolate chip cookies and they are only 100 calories! I found the recipe in Best Light Recipe by Cooks.com, however, I use a combination of...
More by this Author
Parchment bags are a super easy way to cook en papillote which is a wonderful way to cook anything from chicken to fish to desserts to popcorn. Check out PaperChef parchment bags and this super easy oven fried chicken...
Learn a handy way with little clean up for pounding out chicken breasts.
- EDITOR'S CHOICE38
How to get your pet de-skunked, pronto. Foolproof ways to get the odor out after your dog or other pet has been sprayed by a skunk.