Friday, July 15, 2011

Southern Fried!

Southern Fried!

A regional favorite with a dash of garlic

To achieve an even crisper, oven "fried" crust, cook the chicken on the bottom rack of your oven.

• 4 small bone-in chicken breasts (approximately 7 to 8 ounces each), trimmed of skin and visible fat (see note)
• 1 1/4 cups low-fat buttermilk
• Olive oil spray (propellant free)
• 2 teaspoons all-natural salt-free garlic herb seasoning or your favorite all-natural salt-free seasoning
• 1/2 teaspoon salt, plus more to taste, if desired
• 1 cup all-natural whole wheat panko-style bread crumbs

Add the chicken breasts and buttermilk to a large resealable plastic bag or container. Rotate the breasts so they are completely coated, then seal the bag or container. Marinate them in the refrigerator at least 6 hours or overnight, rotating them once or twice.

Preheat the oven to 450°F. Lightly mist a medium nonstick baking sheet with spray.

In a small bowl, mix the seasoning and salt.

Add the panko to a medium shallow bowl.

Remove 1 chicken breast from the buttermilk. Let any excess buttermilk drip off it, then sprinkle the entire breast (both sides) evenly with about one-quarter of the seasoning mixture. Dip the chicken in the panko, rotating it to cover completely. Place the breaded chicken breast face down (ribs up) on the prepared pan. Repeat with the remaining breasts, arranging them on the baking sheet so they do not touch.

Lightly mist the chicken with spray. Bake for 10 minutes, then gently flip the breasts, being careful not to remove any breading. Lightly mist them again with spray and continue to bake for 12 to 15 minutes longer, or until the breading is crispy and the chicken is no longer pink inside. Sprinkle with additional salt, if desired. Serve immediately or refrigerate for up to 2 days to eat cold.

Makes 4 servings

Per serving: 176 calories, 25 g protein, 14 g carbohydrates (1 g sugar), 2 g fat, trace saturated fat, 55 mg cholesterol, 2 g fiber, 393 mg sodium

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