Panko Oven Fried Chicken
Published: Cooking Light- 10/23/02
INGREDIENTS
1/3 cup low-fat buttermilk
1 tablespoon salt-free Cajun seasoning (such as Spice Hunter)
1/2 teaspoon salt
1 cup panko (Japanese breadcrumbs)
2 chicken breast halves (about 1 pound), skinned
2 chicken drumsticks (about 1/2 pound), skinned
2 chicken thighs (about 1/2 pound), skinned
Cooking spray
INSTRUCTIONS
Panko, fresh crunchy Japanese breadcrumbs, can be found at Asian markets. They produce the crispest oven-fried chicken, so it's worth the effort. You can try curry powder in place of the Cajun seasoning.
1. Preheat oven to 400 degrees.
2. Combine first 3 ingredients in a shallow dish. Place panko in a shallow dish. Dip chicken, one piece at a time, into buttermilk mixture; dredge in panko.
3. Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 400 degrees for 40 minutes or until done, turning after 20 minutes.
YIELD: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)
NUTRITIONAL INFO
CALORIES 206 (16% from fat); FAT 3.7g (sat 1g, mono 1g, poly 0.8g);
PROTEIN 31.7g; CARB 9g; FIBER 0.3g; CHOL 95mg; IRON 1.2mg; SODIUM
439mg; CALC 39mg
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