Skip to main content

Oven Fried Chicken

I have always loved fried chicken but it usually has the skin on (that just adds up to more points, calories and fat) and of course that means a bucket of oil soaked up in that yummy crust.

This doesn't mean I have to give up this favorite. I just create a skinless fried chicken in the oven. And just like mom's fried chicken this one is good hot with a milk gravy and mashed potatoes or cold on a picnic.

If you are a little sceptical, don't be. One of my clients tells me her family thinks they will never have to eat "real" fried chicken again because this is so good and satisfying (that is a 3 kid endorsement).

OVEN FRIED CHICKEN

3/4 cup low-fat buttermilk
2 chicken breast(about 1 pound), skinned
2 chicken drumsticks
2 chicken thighs skinned
2/3 cup all-purpose flour
1/4 cup cornmeal
1 teaspoon salt
1/2 teaspoon ground red pepper
1/4 teaspoon white pepper
1/4 teaspoon ground cumin
¼ teaspoon garlic powder
Cooking spray
  1. Combine first 4 ingredients in a large zip-top plastic bag or other container with a lid. Marinate in refrigerator 1 hour, turning occasionally.
  2. Preheat oven to 450°.
  3. Combine flour, salt, peppers, garlic powder and cumin in a second large zip-top plastic bag or a bowl with a lid that seals. Remove chicken from first bag, discarding marinade. Add chicken, one piece at a time, to flour mixture, shaking bag to coat chicken.
  4. Remove chicken from bag, shaking off excess flour; lightly spray each chicken piece with cooking spray.
  5. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour.
  6. Place chicken on a baking sheet lined with parchment paper, foil or a silicon sheet. Lightly spray chicken with cooking spray.
  7. Bake at 450° for 35 minutes or until done.

Serve with milk gravy - an easy way to make this is to buy a packet of chicken gravy mix and make it with 1 1/2 cups of milk (instead of 1 c of water) adding one chicken boullion cube and a tsp of cider vinegar at the end to finish.

If you make this and want count points, I just add one extra point to each piece of chicken I eat (if a thigh is 3 points I count one more and make it 4).

Comments

Post a Comment

Popular posts from this blog

Buy the cheap stinky onions!

Oddly enough the hot stinky cheap onions have more cancer fighting vitamins than those really sweet ones! Here is a good way to cook them to make them sweet and delicious! In fact, when cooked they are always sweeter. The sweet varieties are best eaten raw because when cooked they are less sweet. Peel and core (with your apple corer) a large onion - don't poke the corer all the way through. Place the onion on a sheet of foil. Put a bullion cube in the core, top with a 1/2 teaspoon of a butter substitute, sprinkle with thyme and pepper. Pour a teaspoon of dry sherry over all and grill for 45 minutes or until completely soft. Open and enjoy - it will taste like sweet French Onion Soup! Make one for each person because you won't want to share!
10 comments
Read more

Mindful Eating

Here is an exercise in mindful eating I found on NPR. It is a good exercise for you to try and it could help you slow down your eating which will translate to satisfaction sooner which means less calories consumed! If you're curious to know what mindful eating looks like in practice, here's one exercise, excerpted from a review written by Stephanie Vangsness of Brigham and Women's Hospital. She writes: "Do this exercise with a friend. You will need one small slice of an apple for each person. One person reads the instructions listed below while the other person completes the exercise. 1.Take one bite of an apple slice and then close your eyes. Do not begin chewing yet. 2.Try not to pay attention to the ideas running through your mind, just focus on the apple. Notice anything that comes to mind about taste, texture, temperature and sensation going on in your mouth. 3.Begin chewing now. Chew slowly, just noticing what it feels like. It's normal that your mind will w
23 comments
Read more

Tzatziki - Greek Yogurt Sauce

This sauce is so easy to make - so low in PointsPlus - and it tastes good on fish, chicken, vegetables and more! Whip up a batch and put some zing into your food. Cut up some veggies and enjoy a refreshing healthy snack. Use this instead of mayo on your wrap. Go crazy with this delicous sauce! TZATZIKI 1 cup peeled, seeded and grated cucumber (this is the hardest part) 1/8 tsp salt 1 cup plain FF yogurt 1/2 tsp dill weed 2 tsp lemon juice 1 cloves garlic, pressed or finely minced 1/4 tsp salt Salt the cucumber with 1/8 tsp of salt and allow to sit for 20 minutes. Squeeze out excess water. Mix all ingredients together. Chill for an hour to let flavors come together. 1/2 cup of this is only 1 PointsPlus.
2 comments
Read more