Ditch the bucket of cold, greasy chicken and load up on these extra–crispy chicken breasts, drumsticks, and thighs. If you want a spicier kick, add a few drops of hot sauce to the buttermilk coating. If you prefer chicken fingers, you can use this same coating mixture on boneless chicken tenders.
- 1/3 cup low-fat buttermilk
- 1 tablespoon salt-free Cajun seasoning (such as Spice Hunter)
- 1/2 teaspoon salt
- 1 cup panko (Japanese breadcrumbs)
- 2 chicken breast halves (about 1 pound), skinned
- 2 chicken drumsticks (about1/2 pound), skinned
- 2 chicken thighs (about 1/2 pound), skinned
- Cooking spray
- Calories 206
- Caloriesfromfat 16%
- Fat 3.7g
- Satfat 1g
- Monofat 1g
- Polyfat 0.8g
- Protein 31.7g
- Carbohydrate 9g
- Fiber 0.3g
- Cholesterol 95mg
- Iron 1.2mg
- Sodium 439mg
- Calcium 39mg
How to Make It
Preheat oven to 400°.
Combine first 3 ingredients in a shallow dish. Place panko in a shallow dish. Dip chicken, one piece at a time, into buttermilk mixture; dredge in panko.
Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 400° for 40 minutes or until done, turning after 20 minutes.
Panko—crunchy Japanese breadcumbs—can be found at Asian markets and produces the crispiest oven-fried chicken. You can try curry powder in place of the Cajun seasoning.
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