Wednesday, December 9, 2009

Southern Oven Fried Chicken


Not too long ago someone told me that the only bad thing about healthy cooking is the fact that you can’t cook the yummy southern dishes that a lot of us grew up on!  Well – this recipe will prove them wrong!!  I have made this recipe twice now and it is so very good!!  Believe me when I say the chicken tastes like it has been fried!!  It is so crunchy and so full of flavor!  But at about 5 points a serving – it is ok for your diet :-)

I paired it with some mashed potatoes (went simple this time – just mashed them with a little bit of buttermilk, a small dab of light margarine, salt, pepper, and a dash of garlic powder) and some fried okra (if you be good and mind your portions…it is only about 3 to 4 points a serving!). 

Here is the recipe for the chicken!


  • 1/2 cup fat free buttermilk (or 1/2 cup skim milk mixed with 1 tsp vinegar)
  • 1/2 cup cornflakes crushed
  • 3 tbsp flour
  • salt
  • pepper
  • 2 lbs chicken parts-skinned (I have used both cut up chicken breasts and thighs (I deboned the thighs))
  • 4 tsp canola oil


  1. In one bowl pour in the buttermilk.  In another bowl combine the cornflakes, flour, salt and pepper (if you would like a little heat in your chicken you could either add a few drops of hot sauce to the buttermilk or a bit of cayenne pepper to the flour mixture).
  2. Dip chicken in buttermilk. Dredge chicken in cornflakes, flour, salt and pepper mixture, making sure chicken is coated well.  Place on a baking sheet that is sprayed with cooking spray.
  3. Drizzle the chicken pieces with oil. Bake at 400°F for 30 minutes. Turn chicken and bake 15-20 min more.  Makes 4 servings.

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