Baked Fried Chicken

16 May Baked Fried Chicken

HAPPY WEDNESDAY!! These are my long teaching days, and I am finding I love them! I teach cycle and yoga (back to back) with a little break before I head to another location to finish the day teaching yin. The more classes I teach, the happier I seem to be. And as weird as it may sound, (knock on wood) my back hasn’t been bothering me at all. Since the last back surgery, I have experienced some degree of pain daily. Usually it’s just achey and tight when I first get up in the morning, and I would start moving around, it was loosen up and not bother me so much. It just occurred to me a week or so ago that my back hasn’t even been bothering in the morning. Weird, until I saw an article recently

regarding recommended treatment for back pain has always been rest, relax, etc. but new studies are finding that movement is better. It’s not like they want you running half marathons, but moving and twisting and strengthening those ligaments, tendons, and muscles help the body stay limber. The less movement you do, the tighter you are and the less range of motion you’ll have. So move that body. Even if it’s walking, or trying to balance on one leg for 5 seconds – just move it. Of course, I always recommend a gentle yin or yoga class 😉

The recipe I am sharing with you today is a family favorite. My daughter called me and asked for it the other day because she couldn’t find it here, and was shocked I hadn’t shared it yet. Bake Fried Chicken. You can use whole skinless, bone-in breasts (as I did here), or 2 pounds of chicken parts (legs, thighs, etc) or skinless boneless chicken breasts , or even chunks of chicken and make your own nuggets. Better than KFC and McDonalds, and of course better for you!! Heart healthy and macro friendly! Just check the cooking times so as to not overcook the chicken (for safety chicken should be cooked to an internal temperature of 160 degrees). Let me know how you guys like this one!!

Using three shallow bowls – one for flour and seasoning, one for buttermilk and hot sauce and one for break crumbs and panko

I used bone in skinless chicken breast. These babies were huge!

Dip the chicken in the flour, making sure the chicken is completely coated

Then in the buttermilk

Then finally coated with panko/breadcrumb mixture

Place coated chicken on a prepared baking sheet (baking rack on top of sheet lined with foil for easy clean up). Lightly spray the chicken with an olive oil spray.

Bake at 400 degrees, until internal temperature reaches 160 degrees.

Bake Fried  Chicken

Ingredients

1/2 cup buttermilk (or skim milk with 1 teaspoon vinegar)

1-3 drops hot pepper sauce

1/3 cup panko

1/3 cup breadcrumbs

1/4 cup all purpose flour

1/2 teaspoon creole seasoning

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

2 pounds of chicken (bone in, skinless OR chicken breast, cut into strips or chunks)

olive oil spray

directions

1. preheat oven to 400 degrees, line baking sheet with aluminum foil or parchment paper and place a oven safe rack on top. 
2. In 3 shallow bowls: combine flour, creole seasoning and salt and pepper in one; buttermilk and hot sauce in another and the panko and breadcrumbs in the last one. Dredge chicken in flour first, then dip in milk, and then lastly coat completely in panko and breadcrumbs. Set chicken on rack on baking sheet. Continue until all the pieces are coated. Lightly spray the chicken with olive oil spray. 
3. Place in oven and bake until chicken is no longer pink in the middle or internal temperature reaches 160 degrees (times below are estimated, ovens may vary)
   1. Bone in Chicken breast: approx 40 – 50 min
   2. Boneless breasts: 30 min
   3. Chicken tenders or chunks: 15-20 min. 

Nutrition (per 6 ounces cooked)

Cal 291 Carbs 20g (fiber 1, sugar 4) Fat 5g Protein 46g      

[powr-hit-counter id=867fd29c_1526506419226]