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Crispy Oven Chicken - Dietitian's Choice Recipe
Crispy Oven Chicken - Dietitian's Choice Recipe

Category: Main Dish | Serves: 4

(136 ratings)

Nutrition Information:
Calories: 208
Protein: 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!
1/2 C fat-free or low-fat buttermilk
4 chicken breasts with ribs, skinless or 1 pound catfish fillets

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 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).

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Meghan 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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