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Oven Fried Chicken

Meat

Contributed by: BMC Teaching Kitchen

Oven fried chicken

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Why not make your own chicken fingers? They are healthier that way, and you can get the kids involved in the process. Serve with baked sweet potato fries and a side salad or your favorite non-starchy vegetable.

Serves:
8 servings
Total Time:
75 minutes
Prep Time:
20 minutes
Cook Time:
30 minutes

Ingredients


Chicken - 2 lbs boneless chicken thighs or breast Buttermilk - 1 cup (or 1 cup milk + 1 Tablespoon white, cider, white wine, or rice vinegar) Salt - 2 teaspoons kosher salt (or 1 teaspoon table salt) Breadcrumbs - 3 cups panko breadcrumbs (or 4 cups cornflakes); you can use gluten free panko breadcrumbs Flour - 3 Tablespoons all purpose, whole wheat, or gluten free flour Cooking_spray - as needed to lightly coat pan and spray top of chicken

Instructions

Step 1
Add the chicken to a gallon size zip top bag or a large bowl. Pour the buttermilk and salt over the chicken. Toss well, cover and refrigerate 20 minutes or overnight.
Step 2
Preheat the oven to 425 degrees F. Line a baking sheet with parchment or foil and spray lightly with cooking spray.
Step 3
If using cornflakes, crush them by placing in a large zip lock bag and pounding with the bottom of a cup, or pulse in a food processor.
Step 4
Add the crushed corn flake or panko bread crumbs, flour, and a pinch of salt to a medium sized bowl. Stir to combine.
Step 5
Remove each piece of chicken from the buttermilk, and drag through the crumbs to thoroughly cover, pressing gently to adhere.
Step 6
Place on the prepared baking sheet. Repeat until all the chicken has been used. Make sure not to crowd your pan, if necessary use two baking sheets. Spray chicken with cooking spray. Transfer to the oven and bake for 15-20 minutes, then flip the chicken over and continue cooking another 10 minutes or until the chicken is cooked through. If using thighs, you may need to cook the chicken a little longer. A meat thermometer inserted into the thickest part of the chicken should read 165.

Notes

You may enjoy dipping this chicken into honey mustard. Make honey mustard sauce by combining mustard with a bit of honey.

The nutrition facts shown are for use of skin-on chicken thighs, panko breadcrumbs and 1% fat buttermilk. Using skinless chicken breast will reduce the total and saturated fat content.

Nutrition Information

Calories:
351 Calories
Fat:
15
Saturated Fat:
4
Carbohydrates:
Net Carb: 16
Dietary Fiber:
0.5
Protein:
35
Sodium:
467