Buttermilk Oven-Fried Chicken

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Buttermilk Oven-Fried Chicken Photo
Buttermilk Oven-Fried Chicken

YIELD Makes about 8 servings

INGREDIENTS

1‑1/2 cups low-fat buttermilk
1 tablespoon plus 1 teaspoon garlic powder, divided
2 teaspoons salt
2 teaspoons dried thyme, divided
1 teaspoon dried sage
1 teaspoon paprika
1/2 teaspoon black pepper
2‑1/2 pounds chicken pieces, skin removed
Nonstick cooking spray
1‑1/2 cups panko bread crumbs*
1/4 cup all-purpose flour
*Panko bread crumbs are light, crispy, Japanese-style bread crumbs. They can be found in the Asian aisle of most supermarkets. Unseasoned dry bread crumbs can be substituted.

PREPARATION:

  1. Whisk buttermilk, 1 tablespoon garlic powder, salt, 1 teaspoon thyme, sage, paprika and pepper in large bowl until well blended. Add chicken; turn to coat. Cover and refrigerate at least 5 hours or overnight.
  2. Preheat oven to 400°F. Line 2 baking sheets with foil; spray with cooking spray. Set aside.
  3. Combine bread crumbs, flour, remaining 1 teaspoon garlic powder and 1 teaspoon thyme in large shallow bowl. Remove chicken from buttermilk mixture, allowing excess to drip off. Coat chicken pieces one at a time with crumb mixture. Shake off excess crumbs. Place on prepared baking sheets; let stand 10 minutes.
  4. Spray tops of chicken pieces with cooking spray. Bake about 50 minutes or until chicken is golden brown and juices run clear, turning once and spraying with additional cooking spray halfway through baking time.
This recipe appears in: Chicken
NUTRITIONAL INFORMATION:
Sodium 748 mg
Protein 34 g
Fiber <1 g
Carbohydrate 14 g
Cholesterol 102 mg
Saturated Fat 1 g
Total Fat 4 g
Calories from Fat 17 %
Calories 241
DIETARY EXCHANGE:
Meat 3
Starch 1
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