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Southern Fried Chicken

cover
From Jeanne Jones' "Homestyle Cooking Made Healthy"

Homestyle Makeover

Each serving contains

Before: 419 calories, 25 grams fat
After: 138 calories, 2 grams fat

Ingredients:

  • 3/4 cup buttermilk
  • 3 pounds cut-up chicken, skinned and trimmed of all visible fat
  • 3/4 cup cornflakes, crushed
  • 2 teaspoons paprika
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/8 teaspoon ground red pepper
Method:

1. Preheat the oven to 400°F. Coat a shallow metal baking or roasting pan with nonstick spray. Set aside.

2. Pour the buttermilk into a shallow bowl. Add the chicken, turning to coat. Refrigerate for at least 15 minutes, turning occasionally.

3. On a plate, combine the cornflakes, paprika, salt, black pepper and red pepper. One piece at a time, dip each side of the chicken into the cornflake mixture, pressing firmly to coat. Stir the cornflake mixture occasionally with a fork to keep the seasonings evenly mixed. Place in the prepared pan.

4. Coat the chicken with nonstick spray. Bake, turning the pieces once, for 40 to 45 minutes, or until the chicken is crisp, golden brown, and the juices run clear when pricked with a sharp knife. Check by inserting a sharp knife into the center of one piece. An instant-read thermometer inserted into the thickest part of a thigh, not touching the bone, should register 180°F.

Makes 4 servings.

Per serving:

135 calories
2 g. fat
66 mg. cholesterol
230 mg. sodium
3 g. carbohydrates
27 g. protein

RELATED RESOURCES:
Quick Facts on Fat

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Healthy recipes from Mayo Clinic


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