Home > Nutrition > Healthy Recipes > Crispy Oven Chicken  
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

Save As Favorite
Print This Recipe
Send to a friend
The entire family will love this crispy oven baked chicken. Great for family picnics!
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
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!
 
Next Recipe
Crockpot Roman Beef Crockpot Roman Beef
Category: Crockpot/Slow-Cooker
Calories: 234
Rating:

Features from Our Dietitian
Dietitian Consult
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.
Managing Your Sweet Tooth on a Diet
I don't know about you, but I get a craving for something sweet almost every day. While ...
For the Love of Peanut Butter
If you ask anyone who knows me what my favorite food is, most would answer the same thing: ...
Summer Smoothies
Smoothies are an easy and refreshing way to get a few servings of fruit - and sometimes ...
Sweet Treats of Summer: Low Calorie Desserts
While summertime is a time of staying fit to look good in tank tops, dresses and bathing ...

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams