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Low-Fat Oven Fried Chicken



Ingredients


Marinade:
1/2 cup low-fat buttermilk
1 teaspoon fresh lemon zest
1 tablespoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1/2 teaspoon hot sauce
For the Chicken:
Four 5 to 6 ounce boneless skinless chicken breasts
1 1/4 cup Panko bread crumbs
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
Vegetable oil cooking spray
* Feel free to adjust spices to meet your taste preferences

Directions

In a medium mixing bowl, combine marinade ingredients. Add chicken and toss to coat each piece. Cover the bowl with plastic wrap and marinate overnight or for several hours. Remove the chicken from the marinade and discard the marinade. Pre-heat the oven to 450 degrees F. Place a cooling rack on a baking sheet and mist with vegetable oil cooking spray. Set aside. For the chicken, combine bread crumbs, thyme, salt and pepper in a shallow bowl. Dip each piece of chicken into the crumb mixture and place on the prepared rack. Generously spray the top of each piece of chicken with vegetable oil cooking spray. Bake 20 to 25 minutes, or until the chicken is cooked thoroughly and lightly browned.
RECIPE SUMMARY

Servings:

4

Serving Size:

1 chicken breast

Nutrition Facts
Serving Size 1 chicken breast
Servings Per Container 4
Amount Per Serving
Calories: 240
Calories from Fat: 35
% Daily Value**
Total Fat: 4g
6%
      Saturated Fat: 0g
0%
 
Cholesterol: 75mg
26%
Sodium: 970mg
40%
Total Carbohydrate: 16g
5%
      Dietary Fiber: 0g
0%
      Sugars: 2g
 
Protein: 36g
 
Vitamin A 0%
• Vitamin C 2%
Calcium 4%
• Iron 15%
*Percent Daily Values are based on a 2,000 Calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories:
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2400mg
2400mg
Total Carbohydrate
300g
375g
Dietary Fiber
 
25g
30g
Calories Per Gram:
Fat: 9 • Carbohydrate: 4 • Protein 4