Southern Oven-Fried Chicken
Though buttermilk may sound sinful, it is actually nonfat or low-fat milk
with added bacteria, which produces a slightly sour taste. If you don't have
buttermilk, add 1 tsp of vinegar to 1/2 cup skim milk for this recipe.
1/2 cup fat-free buttermilk
2-3 drops hot red pepper sauce
1/2 cup cornflakes, crushed
3 tbsp all-purpose flour
1/4 tsp salt
1/4 tsp freshly ground pepper
2 pounds chicken parts, skinned
4 tsp canola oil
Preheat the oven to 400 degrees; spray a large baking sheet with nonstick
cooking spray. In a large shallow bowl, combine the buttermilk and pepper
sauce. On a sheet of wax paper, combine the cornflake crumbs, flour, salt and
pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture,
coating completely. Place the chicken on the baking sheet; drizzle with the oil.
Bake 30 minutes; turn the chicken over. Bake until cooked through,
15-20 minutes longer.
Cornflake crumbs add plenty of crunch and toastiness
without all the fat; nobody will miss the traditional fried-chicken coating!
POINTS: 6 (5.5)
PER SERVING: 229 Calories, 10 g Total Fat, 2 g Saturated Fat,
295 mg Sodium, 11 g Total Carbohydrate,
0 g Dietary Fiber, 23 g Protein
* Whenever possible, I calculate ALL my Points on my website with my
Offline Points Calculator
in the Half Points Mode,
which rounds UP to the nearest Half Point.
This keeps my site consistent.
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