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Title: Southern oven-fried chicken - cooking light
Categories: Poultry, Main dish, Low-fat
Yield: 6 Servings
5 Slices white bread, cubed
1/4 c All-purpose flour
3/4 ts Salt
3/4 ts Pepper
3 Chicken breast halves,
4 Chicken thighs, skinned
3 Chicken drumsticks, skinned
1/2 c Nonfat buttermilk
Vegetable cooking spray
Directions: Position knife blade in food processor bowl; add bread
cubes. Process 30 seconds. Sprinkle crumbs on ungreased 15 x 10 x
1-inch jelly-roll pan.
Bake at 400 degrees for 8 minutes or until lightly browned, stirring
occasionally. Combine breadcrumbs, flour, salt, and pepper in a large
zip-top heavy-duty plastic bag; set aside.
Combine chicken pieces and buttermilk in another large zip-top
heavyduty plastic bag. Seal bag, and shake to coat chicken with
buttermilk. Place chicken, 2 pieces at a time, in breadcrumb mixture;
seal bag, and shake to coat. Place chicken on a 15 x 10 x 1-inch
jelly-roll pan coated with cooking spray.
Lightly coat chicken with cooking spray; bake at 400 degrees for 25
minutes. Carefully turn chicken over; coat with cooking spray. Bake an
additional 25 minutes or until done.
Nutritional Info: CALORIES 254 (26% from fat); PROTEIN 28.5g; FAT
7.2g (sat 1.9g, mono 2.5g, poly 1.9g); CARB 16.8g; FIBER 0.6g; CHOL
80mg; IRON 1.8mg; SODIUM 507mg; CALC 57mg
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