While it is well-known chicken is an excellent lean protein, it is also well-established anything fried can unwind any of the nutritional gains from a particular food. So when it comes to fried chicken, that lean protein source essentially becomes drenched in oil. But with a few tips and tricks, that comfort food can be transformed into a healthier alternative without sacrificing the crunchy and flavor characteristics you relish biting into!
Nutrition Per Serving
Yield: 8 servings
Calories: 256
Protein: 32 grams
NET Carbohydrate: 8 grams
Ingredients
- 1 cup low-fat buttermilk
- 2 tablespoons hot sauce
- 4-pounds bone-in chicken, skin removed and trimmed
- 1 cup wheat flour
- 1 cup Panko breadcrumbs
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions
- In a medium sized bowl, mix buttermilk and hot sauce. Coat chicken, cover the bowl, and allow to marinate in the fridge for at least 30 minutes or overnight.
- When ready to prepare, preheat oven to 450°F. Line a baking sheet with foil, set a wire rack on the sheet, and coat wire with cooking spray.
- In a separate bowl, combine flour, bread crumbs, garlic and onion powders, paprika, and salt and pepper.
- Remove chicken from buttermilk mixture and shake off any excess. Individually dip chicken in flour mixture until lightly coated on all sides.
- Arrange floured chicken on baking rack and bake for approximately 45 minutes, or until the internal temperature reaches 165°F.
- Complete with healthier-for-you Greek yogurt coleslaw and glorious grilled potatoes for the ultimate comfort meal makeover!
