Crispy Buttermilk Oven-Fried Chicken (Makeover)
- 15 Minutes Prep1 Hour 15 Minutes Total
- 5 Servings
- 280 Calories per Serving
From Betty's Soul Food Collection... The secret’s revealed! You can have oven-fried chicken that’s moist on the inside and crispy, crunchy on the outside—just like pan-fried but with much less fat.
Ingredient List
- 1 cup corn flakes cereal
- 1/2 cup Gold Medal™ all-purpose flour
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon poultry seasoning
- 2 teaspoons black pepper
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon ground red pepper (cayenne)
- 1 cut-up whole chicken (3 to 3 1/2 lb), skin removed
- 1/4 cup buttermilk
- Cooking spray
Preparation
- Heat oven to 425°F. Line 13x9-inch pan with foil; spray foil with cooking spray.
- Place cereal in food-storage plastic bag; seal bag and crush with rolling pin or meat mallet. In shallow dish, mix crushed cereal, the flour, garlic powder, onion powder, poultry seasoning, black pepper, paprika, salt and ground red pepper.
- In another shallow dish, place chicken. Pour buttermilk over chicken pieces, turning to coat all sides. Remove chicken pieces, one at a time, from buttermilk, then dip in cereal mixture, turning to coat completely; shake off excess. Place chicken pieces, bone sides down, in pan. Spray top of chicken with cooking spray.
- Bake uncovered 50 to 60 minutes or until juice of chicken is clear when thickest piece is cut to bone (170°F for breasts; 180°F for thighs and drumsticks).
Nutrition Information
Servings: 5
Serving size: 1 Serving
Amount per serving (Calories ): 280
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 8g | 13% |
| Saturated Fat | 2&½g | 11% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 95mg | 32% |
| Sodium | 380mg | 16% |
| Total Carbohydrate | 17g | 6% |
| Dietary Fiber | 1g | 5% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 1g | % Value not available |
| Protein | 33g | % Value not available |
| Vitamin D | Value not available | 6% |
| Vitamin E | Value not available | 2% |
| Calcium | Value not available | 4% |
| Iron | Value not available | 20% |
| Potassium | 340mg | 10% |
| Thiamin | Value not available | 15% |
| Riboflavin | Value not available | 20% |
| Niacin | Value not available | 60% |
| Vitamin B6 | Value not available | 35% |
| Vitamin B12 | Value not available | 10% |
| Pantothenic Acid | Value not available | 15% |
| Phosphorus | Value not available | 25% |
| Magnesium | Value not available | 8% |
| Zinc | Value not available | 15% |
| Manganese | Value not available | 10% |
| Selenium | Value not available | 40% |
| Copper | Value not available | 6% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 0,
- Lean Meat 4,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 0,
- Fruits 0c,
- Vegetables 0c,
- Grains 1oz-eq,
- Meat & Beans 4oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving1
