The secret to this baked, not fried chicken is in the easy crispy and crunchy coating. While the chicken is marinating, there’s time to whip up a Brussels Sprouts slaw to serve alongside. This “fried” chicken recipe is always a hit!
INGREDIENTS:
Oven “Fried” Chicken:
1 1/2 pounds chicken tenders
1 cup low-fat buttermilk
1 teaspoon hot pepper sauce
2 tablespoons olive oil
1 1/4 cup cornflake crumbs
2 teaspoons all-purpose flour
2 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon ground sage
1/2 teaspoon dried thyme
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon ground black pepper
Brussels Sprouts Slaw:
12 ounces Brussels sprouts, trimmed
1/2 cup julienned radishes
1/2 cup plain non-fat Greek yogurt
1/4 cup low-fat mayonnaise
2 tablespoons whole-grain mustard
1 tablespoon Dijon mustard
1 tablespoon apple cider vinegar
1/2 teaspoon celery seed
1/2 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper
DIRECTIONS
Place the chicken tenders in a large bowl. Pour the buttermilk and hot pepper sauce over the chicken and toss to coat. Cover the bowl and place in the refrigerator for 30 minutes to 1 hour to marinate.
While the chicken is marinating, prepare the slaw. Using a food processor fitted with a slicing disk, shred the Brussels sprouts. In a large bowl, combine the shredded brussels sprouts and the radishes. In another bowl whisk together the Greek yogurt, mayonnaise, whole-grain mustard, Dijon mustard, apple cider vinegar, celery seed, Kosher salt, and pepper. Toss the mayonnaise mixture with the Brussels sprouts mixture to coat. Cover and refrigerate until ready to serve.
When ready to prepare the chicken, heat the oven to 400 degrees F. While the oven is heating, prepare the crispy coating. In a large bowl combine the cornflake crumbs, flour, paprika, salt, sage, thyme, garlic powder, onion powder, and black pepper. Set aside.
Drizzle 1 tablespoon of the oil onto a large baking or roasting pan covered in non-stick foil. Remove chicken from the refrigerator. Taking one piece at a time, lift the chicken pieces from the buttermilk marinade and shake off excess. Toss the chicken pieces into the prepared coating mixture and coat completely. Place in the baking pan and repeat with the remaining chicken pieces. (Do not crowd the chicken pieces, use two baking pans if necessary.) Drizzle remaining 1 tablespoon oil over the chicken pieces.
Bake for 10 minutes, turn the chicken pieces, and bake an additional 10 minutes or until crispy and cooked through.
Serve the oven-fried chicken with the slaw on the side.
Serves 6
Time Saving Tip: Some grocery stores are now selling pre-shredded Brussels sprouts. Save a step by checking the produce section for this convenience ingredient.
Calories: 340 kcal | Carbohydrates: 23g | Protein: 33g | Fat: 14g | Cholesterol: 70mg | Sodium: 800 mg | Potassium: 390mg | Fiber: 3g| Sugar: 6g