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Crispy Oven Chicken - Dietitian's Choice Recipe
  (136 ratings) Nutrition Information:
Calories: 208Protein: 29 g Carbs: 17 g Fat: 2 g Saturated Fat: 1 g Sodium: 257 mg Fiber: 1 g
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The entire family will love this crispy oven baked chicken. Great for family picnics!
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Ingredients:
Chicken:
1/2 C fat-free or low-fat buttermilk
4 chicken breasts with ribs, skinless or 1 pound catfish fillets
Coating:
1.25 cup corn flake crumbs
1/4 cup flour
1 tablespoon garlic powder
1 teaspoon black pepper
1 teaspoon paprika
pinch of cayenne pepper
1/2 C fat-free or low-fat buttermilk
4 chicken breasts with ribs, skinless or 1 pound catfish fillets
Coating:
1.25 cup corn flake crumbs
1/4 cup flour
1 tablespoon garlic powder
1 teaspoon black pepper
1 teaspoon paprika
pinch of cayenne pepper
Directions:
| 1 | Preheat oven to 450 degrees. |
| 2 | Combine ingredients for breading in a shallow pan or medium-sized mixing bowl. |
| 3 | Rinse chicken breasts in cold running water, remove skin and excess fat and pat dry. If using catfish, rinse fillets and pat dry. |
| 4 | Dip the meat side of the chicken into buttermilk and then dip into the breading mixture. Press down firmly so the breading sticks to the chicken. |
| 5 | Place the chicken breaded side up on a lightly oiled pan; spray the top with cooking spray. Bake until well done, about 30 minutes. If using fish, the cooking time will be about 20 minutes. Serves 4 (each serving: 4 oz chicken or fish). |
| 6 | ENJOY! |
| Ratings & Reviews |
(136 ratings) |
| Be the first to write a review about this recipe! | |
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| Features from Our Dietitian |
 Dietitian ConsultMeghan Tiernan (MS, RD, LDN) is a registered dietitian with
a passion for helping others achieve a healthy lifestyle. She strives
to help others learn the most nutritious way to eat, in order to achieve
good health. |
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