Baked-Up Fried Chicken, Low Fat Recipe

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Baked-Up Fried Chicken, Low Fat
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Ingredients
10
Count
Nutrition
337
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. . Preheat oven to 450F (230C).
  2. Line a rimmed baking sheet with foil and set a wire rack on top.
  3. Spray rack with cooking spray.
  4. In a large bowl, whisk buttermilk with egg white, add chicken and turn to evenly coat.
  5. Measure flour, salt, garlic powder, oregano, chili powder and baking powder into a large plastic bag.
  6. Close top and gently shake to evenly mix.
  7. Remove chicken, one piece at a time, from buttermilk and shake off excess liquid, then place in bag.
  8. Close top and shake gently to evenly coat.
  9. Remove from bag, shaking off excess coating, then place on rack, repeat with remaining chicken, one piece at a time.
  10. Discard any remaining milk and flour mixtures.
  11. Using a brush, lightly dab oil as evenly as possible over coating on chicken.
  12. Bake in centre of preheated oven until coating is crisp and golden, about 30 minutes.
  13. TIP:.
  14. If you have time, let chicken marinate in buttermilk before roasting. This makes it even more tender and adds tang, too! Place chicken and buttermilk mixture in a large plastic bag. Push chicken down into marinade, then squeeze out as much air as possible from bag. Seal tightly with an elastic band as close to chicken as possible. Place in a large bowl. Refrigerate 4 hours or overnight. Then proceed with recipe as written.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 337.05 Kcal (1411 kJ)
Calories from fat 101.18 Kcal
% Daily Value*
Total Fat 11.24g 17%
Cholesterol 140.87mg 47%
Sodium 1585.18mg 66%
Potassium 924.95mg 20%
Total Carbs 11.21g 4%
Sugars 1.17g 5%
Dietary Fiber 0.9g 4%
Protein 49.99g 100%
Vitamin C 0.4mg 1%
Iron 0.6mg 3%
Calcium 122.4mg 12%
Amount Per 100 g
Calories 119.62 Kcal (501 kJ)
Calories from fat 35.91 Kcal
% Daily Value*
Total Fat 3.99g 17%
Cholesterol 50mg 47%
Sodium 562.59mg 66%
Potassium 328.27mg 20%
Total Carbs 3.98g 4%
Sugars 0.42g 5%
Dietary Fiber 0.32g 4%
Protein 17.74g 100%
Vitamin C 0.2mg 1%
Iron 0.2mg 3%
Calcium 43.4mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.5
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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