|Nutritional Guidelines (per serving)|
|Servings: 4 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 32g||41%|
|Saturated Fat 6g||30%|
|Total Carbohydrate 10g||4%|
|Dietary Fiber 1g||3%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Flavorful Southern-fried chicken couldn't be easier or lower in calories than when you skip the mess of a deep fryer and "fry" it in the oven. Chicken parts are coated with a little butter or vegetable oil and seasoned breadcrumbs and then baked in a hot oven.
For the juiciest meat, use a combination of chicken legs and thighs or a cut-up whole chicken. Chicken breasts and skinless, boneless chicken will need less baking time, so remember to test for doneness with an instant-read thermometer.
- 1 broiler-fryer chicken (2 to 2 1/2 pounds, cut into 8 pieces)
- 1/2 cup fine dry breadcrumbs
- 2 teaspoons salt
- 1 teaspoon paprika
- 1/4 teaspoon pepper
- 1/4 cup melted butter or vegetable oil
Heat the oven to 425 F.
Lightly oil a large, shallow baking pan or spray it with olive oil spray.
In a large bowl, combine the breadcrumbs, salt, paprika, and pepper to create the breading mixture.
Brush each piece of chicken with melted butter or vegetable oil and then roll in the breading mixture.
Arrange the chicken pieces in the prepared baking pan, skin side up.
Bake the coated chicken pieces in the heated oven for about 35 to 45 minutes, or until the chicken is tender and juices run clear.
According to the USDA guidelines, chicken must be cooked to the minimum safe temperature of 165 F (or above). Use a reliable food thermometer or instant-read thermometer to check for doneness. Insert the thermometer into the thickest part of the chicken, not touching bone or gristle.
Serve this oven-fried chicken in true Southern style with the accompaniment of buttermilk biscuits, hush puppies, spoon bread, or cornbread, coleslaw, mashed potatoes, macaroni and cheese, collard greens, and peach cobbler for dessert.
The technique of oven frying can be applied to any number of proteins.
- Use boneless, skinless chicken breasts but reduce the cooking time to 20 to 30 minutes, again checking with an instant-read thermometer until it registers 165 F.
- Substitute large deveined tail-on or tail-off shrimp for the chicken. As for boneless, skinless, chicken, shrimp will take much less time to cook than bone-in chicken. They will be at their juicy best when baked to 120 F.
- Scallops can be used in place of the chicken and they should be baked to an internal temperature of 130 F.
- Catfish is a favorite in the South and it can be used here to good effect. Although chefs recommend cooking fish to a much lower temperature than what the USDA recommends to retain its juiciness, it is best to go with agency guidelines and bake it until the temperature registers 145 F. Salmon, halibut, tilapia, and ocean perch all can be substituted for the chicken, baking it to the same internal temperature as catfish.