Saturday, January 21, 2012

Southern Unfried Chicken

I honestly don't remember where I got this recipe from. It was either Runners World Magazine, Oxygen Magazine, or Clean Eating Magazine.

Southern Unfried Chicken:

1 cup buttermilk
2-3 tsp hot sauce (3 was pretty strong, next time I'll use 1.5-2)
4 skinless chicken breasts, cut in half
1.2 cups whole-wheat panko bread crumbs (I used Italian breadcrumbs because it's all we had in the house)
3 tbsp Parmesan
1.5 tsp onion powder
1.5 tsp garlic powder
1-2 tsp black pepper
1-2 tsp hot red pepper
1 tsp paprika
1/4 tsp salt
cooking oil spray

In a bowl, combine buttermilk and hot sauce. Mix well. Submerge the chicken breasts in the buttermilk marinade. Allow to soak at least one hour and up to 24 hours.

Preheat oven to 400 degrees F. While the chicken is marinating, combine the bread crumbs, Parmesan, and the rest of the spices in a gallon-size plastic bag. Shake to blend. Using tongs, remove the chicken breasts from the marinade and place directly in the bag of bread crumbs and spices. Shake the bag well, until the chicken breasts are evenly coated in bread crumbs. Remove the chicken breasts from the bag and lay flat on a lightly oiled sheet pan. Allow to chill uncovered in the refrigerator 30 minutes. Lightly coat each chicken breast with cooking-oil spray. Bake for 35-40 minutes.

Serves 4

Per serving:
Calories: 323
Carbs 27g
Fiber 4g
Protein 39g
Fat: 7g

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