Crispy Oven-Fried Chicken
Keep the flavor but cut down on the fat and sodium with this oven-fried chicken recipe. A welcome addition to your next family meal or potluck.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1/2 breast or 2 small drumsticks, 1/6 of recipe
202
칼로리
28g
단백질
9g
탄수화물
5g
지방
1g
식이섬유
2g
당류
119mg
나트륨
포화지방 1 g · 콜레스테롤 104 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
non-fat (skim)
1/2 cup · or buttermilk
poultry seasoning
1 teaspoon
cornflakes, crumbled
1 cup
onion powder
1 1/2 tablespoons
garlic powder
1 1/2 tablespoons
black pepper
2 teaspoons
crushed pepper flakes
2 teaspoons
ground ginger
1 teaspoon
chicken breasts, skinless
4
chicken drumsticks, skinless
4
paprika
1/4 teaspoon
vegetable oil
1 teaspoon · to grease baking pan
조리법
- 1
Wash hands with soap and water.
- 2
Preheat oven to 350 °F.
- 3
Add 1/2 teaspoon of poultry seasoning to milk.
- 4
Combine remaining 1/2 teaspoon of poultry seasoning and all other spices (except paprika) with cornflake crumbs and place in a plastic bag.
- 5
Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.
- 6
Refrigerate for 1 hour.
- 7
Remove from refrigerator and sprinkle lightly with paprika for color.
- 8
Evenly space chicken on greased baking pan. Cover with aluminum foil and bake for 40 minutes.
- 9
Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away form the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy "skin." (Do not turn chicken during baking.)
출처: USDA MyPlate Kitchen · Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute
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