April 8, 2013

Recipe of the Day: Buttermilk Oven-Fried Chicken

This baked version of the Southern classic is still plenty crispy but much lower in saturated fat than the original. The lean meat is also brimming with biotin, a B vitamin shown to help keep skin moisturized and hair and nails healthy.


    4 whole bone-in, skinless chicken breasts (about 10 oz each)
    1 1/2 cups buttermilk
    22 saltines
    1/2 teaspoon chopped fresh parsley
    1 tablespoon Cajun seasoning
    1/2 teaspoon paprika
    1/2 teaspoon garlic powder
    1/4 teaspoon salt


Place chicken in a shallow baking pan and pour buttermilk on top; turn once or twice to coat. Cover pan with plastic wrap and refrigerate 2 hours, turning chicken once or twice. Heat oven to 400°. Pulse saltines into coarse crumbs in a food processor. Combine crumbs with remaining ingredients in a bowl. Remove chicken from buttermilk and let excess drip off. Coat chicken in seasoned crumbs; place on a rack set in a wide, sh
allow baking pan. Bake until crispy and internal temperature reaches 165°, 50 to 60 minutes.

The skinny

264 calories per serving, 4 g fat (1 g saturated), 17 g carbs, 1 g fiber, 37 g protein. Serves 4

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