Healthiest southern-fried chicken

Recipe from: 2/1/2004 12:00:00 AM

Ingredients 7
Servings 1
Minutes 10 minutes plus chilling time


Serving Change
  • 250
  • 10
    Tabasco or chilli sauce (optional)
  • 3
    skinless chicken breasts with bone, halved
  • 750
  • 190
    self-raising flour
  • 10
    Cajun spice
  • olive oil spray


10 minutes plus chilling time
Combine buttermilk and Tabasco sauce in a heavy-duty, resealable plastic bag.
Add chicken and seal bag.
Chill at least four hours; turn bag occasionally to marinate well.
Preheat oven to 200 °C.
Crush cereal into crumbs in a food processor.
Pour into a shallow dish and stir in flour and seasoning.
Remove chicken from buttermilk, letting excess drip off.
Dredge chicken in cereal mixture and arrange pieces, bone-side down, on a shallow baking tray sprayed with olive oil cooking spray.
Coat tops of chicken lightly with cooking spray.
Bake on bottom shelf of oven for 20 minutes.
Use a wide, metal spatula to carefully loosen and turn chicken.
Coat undersides with cooking spray and bake 15 minutes.
Loosen and turn chicken again, coat top side with cooking spray again, and bake for 10 to 15 minutes or until juices run clear when chicken is pierced.
Note: to cook skinless, boneless chicken, batter as directed above, but bake just 20 minutes a side.
Per serving: one chicken breast half) 1 300 kJ; 2 g fat; 25 g carbs; 42 g protein; 0,7 g fibre.

Read more on: poultry  |  bake


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