Chili "Oven-Fried" Chicken
Cornmeal gives a slight crunch to this oven version of fried chicken. Feel free to substitute skinless boneless chicken thighs for the chicken breasts. If you have the time, let the chicken marinate in the buttermilk mixture (step 2) for several hours in the refrigerator.
  • 4 skinless, boneless chicken breast halves (about 1-1/4 pounds total)
  • 1 cup low-fat buttermilk
  • 1 tablespoon honey
  • 1/2 cup flour
  • 2 tablespoons yellow cornmeal
  • 1 tablespoon chili powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon vegetable oil

1. Preheat oven to 400°F. Spray baking sheet with nonstick cooking spray.

2. In medium bowl, stir together buttermilk and honey; add chicken and let stand 5 minutes.

3. On a plate, combine flour, cornmeal, chili powder, oregano, salt, and cayenne. Dredge chicken in flour mixture, shaking off excess.

4. Place chicken on prepared baking sheet, drizzle with oil, and bake 12 minutes, or until crisp, golden, and cooked through.

Nutritional Information

Per serving: 302 calories, 7.8g total fat, 1.8g saturated fat, 3.9g monounsaturated fat,1.3g polyunsaturated fat, 1.5g dietary fiber, 33g protein, 24g carbohydrate, 80mg cholesterol, 443mg sodium.

Good source of: niacin, selenium, vitamin B6.

Date Published: 09/19/2005 > Printer-friendly Version

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