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Lighter Fried Chicken | Cooking Light

2,218 views · Published 12 December 2015 · 1:26 · Indexed 20 October 2026

Channel: Cooking Light · 2015 · Howto & Style

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With a crunchy outside and succulent inside, there’s no doubt that this classic dish is an American favorite. But it's loaded with calories and saturated fat. Here's how to make fried chicken lighter without sacrificing that wonderful crunch.

Ingredients
3/4 cup low-fat buttermilk
2 chicken breast(about 1 pound), skinned
2 chicken drumsticks (about 1/2 pound), skinned
2 chicken thighs (about 1/2 pound), skinned
1/2 cup all-purpose flour
1 teaspoon salt
1/2 teaspoon ground red pepper
1/4 teaspoon white pepper
1/4 teaspoon ground cumin
Cooking spray

Preparation
1. Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally.

2. Preheat oven to 450°.

3. Combine flour, salt, peppers, and cumin in a second large zip-top plastic bag. Remove chicken from first bag, discarding marinade. Add chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour; lightly coat each chicken piece with cooking spray. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour.

4. Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 450° for 35 minutes or until done, turning after 20 minutes.

Calories 263; Fat 4.4g; Protein 38.4g; Carbohydrate 14.9g; Sodium 754mg

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