Recipe of the Day: Buttermilk Oven-Fried Chicken

by - April 08, 2013

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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