CountryOven Fried Chicken

Country Oven Fried Chicken
Serve with coleslaw.

Serves 4 (1 breast half or 1 thigh and 1 drumstick each)

• 3/4 cup low-fat buttermilk (the thicker the better)
• 2 boneless skinless chicken breast halves (6 ounces each)
• 2 chicken drumsticks (about 1/2 pound), skinned
• 2 chicken thighs (about 1/2 pound), skinned
• 1/2 cup all-purpose flour
• 1 teaspoon salt
• 1/2 teaspoon ground red pepper
• 1/4 teaspoon white pepper
• 1/4 teaspoon ground cumin
• Cooking spray

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.