Oven Fried Chicken
• 3/4 cup low-fat buttermilk (the thicker the better)
Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally.
Preheat oven to 450°.
Combine flour, salt, peppers, and cumin in a second large zip-top plastic bag. Remove chicken from first bag, discarding marinade. Add chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour; lightly coat each chicken piece with cooking spray. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour.
Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 450° for 35 minutes or until done, turning after 20 minutes.
Per Serving (white meat): 206 Calories; 2g Fat (9.3% calories from fat); 1g Saturated Fat; 30g Protein; 14g Carbohydrate; 1g Dietary Fiber; 70mg Cholesterol; 657mg Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 0 Non-Fat Milk; 0 Fat.
Per Serving (dark meat): 244 Calories; 6g Fat (22.0% calories from fat); 2g Saturated Fat; 32g Protein; 14g Carbohydrate; trace Dietary Fiber; 115mg Cholesterol; 171mg Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 0 Non-Fat Milk.
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