Not Fried Chicken
By baking the chicken instead of deep-frying it and by using buttermilk and spices to bolster the flavor, we create a tasty, delectably crisp chicken that won’t jeopardize your health.
NotesBy using boneless, skinless chicken breasts for this recipe, you could reduce the calories to 444 per serving, the fat to 7 grams, and the saturated fat to 2 grams.
Serves4
Cooking Methodbaking
CostInexpensive
Total Timeunder 2 hours
Kid FriendlyYes
OccasionCasual Dinner Party, Family Get-together
Recipe Coursemain course
Dietary Considerationegg-free, peanut free, soy free, tree nut free
Mealdinner
Taste and Texturecrisp, juicy, meaty, spiced
Ingredients
- 1 3½- to 4-pound chicken
- 1 tablespoon Cajun spice
- 1 tablespoon paprika
- 1 tablespoon garlic powder
- 1 teaspoon freshly ground black pepper
- Salt to taste
- 2 cups low-fat buttermilk
- 1 cup bread crumbs, preferably homemade
- ½ cup flour
- ½ cup cornmeal
- Spray oil
Instructions
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Cut the chicken into eight even pieces or have your butcher do it. (When I cut off the wings, I include a 2-inch piece of the breast meat. This gives you a meatier wing.) Remove all the skin from the chicken and cut away any pieces of fat.
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Combine the Cajun spice, paprika, garlic powder, pepper, and salt in a shallow bowl and stir to mix. Rub one third of this spice mix on the chicken pieces and let stand for 10 minutes in a metal mixing bowl. Stir in the buttermilk and place the bowl in the freezer. Marinate the chicken in the buttermilk for 30 minutes, stirring once or twice.
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Combine the ingredients for the breading and the remaining spice mix in a mixing bowl and stir or whisk to mix. Spray a nonstick baking sheet with spray oil. Preheat the oven to 400°F.
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Drain the chicken pieces in a colander. Dredge each piece of chicken in the crumb mixture, shaking off the excess. Arrange the chicken pieces on the baking sheet in a single layer. Lightly spray the tops of the chicken pieces with oil.
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Bake the chicken until golden brown and cooked, 30 to 40 minutes, turning several times to ensure even browning. Serve at once. Mashed potatoes will make a great accompaniment.
2003, 2010 Steven Raichlen
