April 22, 2018
baked oven-fried chicken on pan
Recipe

Spicy Oven-Fried Chicken

by Berkeley Wellness  

When you bake skinless chicken, you need to provide some sort of coating to keep the meat from drying out. In this oven version of fried chicken, the chicken is coated first with a sweet-spicy buttermilk mixture and then dredged in seasoned flour. Feel free to substitute skinless, boneless chicken thighs for the chicken breasts, if you prefer.

Timing alert: If you have the time, you can let the chicken marinate in the buttermilk mixture (step 2) for several hours in the refrigerator.

Ingredients

  • 1 cup buttermilk
  • 1 tablespoon honey
  • ½ teaspoon cayenne pepper
  • 4 skinless, boneless chicken breast halves (5 ounces each)
  • ⅔ cup flour
  • 1 tablespoon chili powder
  • ½ teaspoon oregano
  • ¼ teaspoon salt

Directions

1. In a medium bowl, stir together the buttermilk, honey, and ¼ teaspoon of the cayenne. Add the chicken and let stand 15 minutes.

2. Meanwhile, preheat the oven to 400°F. Spray a baking sheet with nonstick cooking spray.

3. On a plate, combine the remaining ¼ teaspoon cayenne, the flour, chili powder, oregano, and salt. Dredge the chicken in the flour mixture, shaking off the excess.

4. Place the chicken on the baking sheet, and spray evenly and lightly with nonstick cooking spray. Bake, without turning the chicken over, for 12 minutes, or until crisp, golden, and cooked through.

Makes 4 servings.

Nutrition per serving: 280 calories, 3g total fat (1g saturated), 85mg cholesterol, 1g dietary fiber, 24g carbohydrate, 37g protein, 325mg sodium.

Good source of: niacin, riboflavin, selenium, vitamin B12, vitamin B6.