{"id":38993,"date":"2015-04-09T11:15:46","date_gmt":"2015-04-09T15:15:46","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=38993"},"modified":"2016-08-05T13:35:04","modified_gmt":"2016-08-05T17:35:04","slug":"oven-fried-chicken-recipe","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/recipes\/oven-fried-chicken-recipe\/","title":{"rendered":"Crispy Oven “Fried” Chicken Recipe"},"content":{"rendered":"
\"Oven-Fried
Photo by Carmen Sturdy<\/em><\/figcaption><\/figure>\n

With its tender meat and crunchy coating, you would be forgiven for thinking this oven-fried chicken<\/a> recipe makes for an indulgent meal<\/a>. Compared to its deep-fried counterpart, you can save 150 calories and 10 grams of fat per drumstick by removing the skin, coating the chicken in gluten-free corn flakes and using olive oil cooking spray. Marinating the chicken in buttermilk<\/a> helps tenderize the meat and guarantees that each bite of chicken is moist and juicy. Serve it with a healthy salad for a delicious protein-packed meal that family and friends will swear is just as satisfying as KFC.<\/p>\n

RELATED:<\/strong> 16 Health Chicken Recipes That Don’t Suck<\/a><\/p>\n

\"Oven-Fried
Photo by Carmen Sturdy<\/em><\/figcaption><\/figure>\n

Crispy Oven “Fried” Chicken Recipe<\/strong><\/h3>\n

Serves 4<\/em><\/p>\n

Prep time: 20 minutes
\nCook time: 45 minutes
\n[skinnybox]<\/p>\n

Ingredients<\/strong><\/h3>\n

2 pounds bone-in chicken thighs and legs, skin removed (approximately 8 pieces)
\n1 cup low-fat buttermilk
\n2 teaspoons hot sauce
\n1 teaspoon Worcestershire sauce
\n2 teaspoons Dijon mustard
\n2\/3 cup gluten free flour
\n1 1\/2 teaspoons smoked paprika
\n1 1\/2 teaspoons garlic powder
\n1\/2 teaspoon chili powder
\n3 cups gluten-free corn flakes
\nSalt and pepper to taste
\nOlive oil cooking spray<\/p>\n

\"Oven-Fried
Photo by Carmen Sturdy<\/em><\/figcaption><\/figure>\n

Preparation<\/strong><\/h3>\n
    \n
  1. In a bowl, stir together the buttermilk, hot sauce, Worcestershire sauce and Dijon mustard. Add the chicken and store in the fridge for a minimum of 30 minutes, or up to six hours, to allow the meat to tenderize.<\/li>\n
  2. Preheat the oven to 425 degrees Fahrenheit and place a wire rack on a baking sheet.<\/li>\n
  3. In a Ziploc bag, combine the flour, paprika, garlic powder and chili powder.<\/li>\n
  4. Remove chicken from the buttermilk marinade, and pour the excess into a shallow dish.<\/li>\n
  5. Place the corn flakes, salt and pepper in a Ziploc bag and crush with your hands or a rolling pin until they are broken into very small pieces.<\/li>\n
  6. Dredge one to two pieces of chicken at a time in the bag of flour. Next, place the chicken in the buttermilk, using a spoon to coat it evenly. Finally, put the chicken in the bag of cornflakes and shake until evenly covered.<\/li>\n
  7. Place the chicken on the wire rack and lightly coat with cooking spray.<\/li>\n
  8. Bake the chicken in the oven for 40 to 45 minutes, until the coating becomes crisp and golden in color.<\/li>\n<\/ol>\n
    \"Oven-Fried
    Photo by Carmen Sturdy<\/em><\/figcaption><\/figure>\n

    For more recipes from Carmen, visit\u00a0everylastbite.com<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    It\u2019s comfort food without the guilt! This oven “fried” chicken recipe has all the delicious flavor of fried chicken, but with a lot less calories and fat.<\/p>\n","protected":false},"author":63,"featured_media":39020,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[425,26,27,9],"tags":[244,155,175,80,345,395],"class_list":["post-38993","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinner","category-gluten-free","category-healthy","category-recipes","tag-appetizer","tag-dinner","tag-gluten-free","tag-protein","tag-tax1conditions","tag-tax2heartburn"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/38993","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/63"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=38993"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/38993\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/39020"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=38993"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=38993"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=38993"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}