Healthy Fried Chicken Recipe

Looking for an easy Healthy Fried Chicken recipe? Learn how to make Healthy Fried Chicken using healthy ingredients.


Submitted by summer_lover

Makes 8 servings



The crunchy coating is what seals in the juices, giving this Southern standard its finger-licking flavor. Too bad it also absorbs so much fat. By stripping the bird of its skin, baking instead of frying, and ditching the batter for panko crumbs, our crispy cheat carves off 240 calories and 22 grams of fat per serving.

Recipe Ingredients for Healthy Fried Chicken

1 1/2 cups buttermilk
1/2 teaspoon(s) ground red pepper (cayenne)
3/4 teaspoon salt
3 pound whole chicken
1 1/2 cups panko bread crumbs
1 teaspoons grated fresh lemon peel

Recipe Directions for Healthy Fried Chicken

  1. In large self-sealing plastic bag, place buttermilk, ground red pepper, and 3/4 teaspoon salt; add chicken pieces, turning to coat. Seal bag, pressing out excess air. Refrigerate chicken at least 1 hour or preferably overnight, turning bag over once.

  2. Preheat oven to 425 degrees F. Spray 15 1/2" by 10 1/2" jelly-roll pan with nonstick spray. In large bowl, combine panko and lemon peel.

  3. Remove chicken from marinade, shaking off excess. Discard marinade. Add chicken pieces, a few at a time, to panko mixture, turning to coat. Place chicken in prepared pan.

  4. Bake 30 to 35 minutes or until coating is crisp and juices run clear when thickest part of chicken is pierced with tip of knife. For browner coating, after chicken is cooked, turn oven to broil. Broil chicken 5 to 6 inches from source of heat 1 to 2 minutes or until golden.

Categories

Chicken, Main Dish, Bake

Nutrition Facts
Serving Size 237.6g
Amount Per Serving
Calories
464
Calories from Fat
246
% Daily Value*
Total Fat
27.3g
42%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
146mg
49%
Sodium
527mg
22%
Potassium
110mg
3%
Total Carbohydrates
17.0g
6%
Dietary Fiber
0.9g
4%
Sugars
3.7g
Protein
33.1g
Vitamin A 31% Vitamin C 1%
Calcium 9% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
C
  Good points
  • Very low in saturated fat
  • Low in sugar
  •   Bad points
  • High in cholesterol
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