Ingredients for Baked Up Fried Chicken Low Fat
- 1 cup low-fat buttermilk
- 1 egg white
- 1 1/2 lbs boneless, skinless chicken breasts
- 1 1/2 cups all-purpose flour
- 1 1/2 teaspoons salt
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon chili powder
- 1 teaspoon baking powder
- 1 tablespoon olive oil
- cooking spray
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How to Make Baked Up Fried Chicken Low Fat
- Preheat oven to 450°F (232°C).
- Line a rimmed baking sheet with foil and place a wire rack on top. Lightly spray the rack with cooking spray.
- In a large bowl, whisk together 1 cup buttermilk and 1 egg white. Add 1.5 lbs (approx. 680g) skinless, boneless chicken breasts and toss to evenly coat. Let marinate for at least 4 hours or overnight (for extra tender chicken; see optional step 14).
- In a large plastic bag, combine 1 ½ cups all-purpose flour, 1 ½ tsp salt, 1 tsp garlic powder, ½ tsp dried oregano, ½ tsp chili powder, and 1 tsp baking powder. Gently shake to mix thoroughly.
- Remove chicken pieces one at a time from the buttermilk mixture, allowing excess to drip off. Add to the bag with the flour mixture.
- Close the bag and gently shake until chicken is evenly coated. Remove from bag, shaking off any excess flour.
- Place coated chicken pieces on the prepared wire rack, ensuring they aren't overcrowded.
- Lightly brush the chicken with 1 tablespoon of olive oil or cooking spray for extra crispiness.
- Bake in the preheated oven for 30-35 minutes, or until the coating is golden brown and the chicken is cooked through (internal temperature should reach 165°F/74°C).
- Let rest for 5 minutes before serving. Enjoy!
Nutrition Information (Approximate per serving)
Sodium
44 g
Sugar
4g
Fat
5g
Carbs
3g
