Low Fat Crisp Oven Fried Chicken
This article is going to describe a great tasting recipe. I have made it numerous times ,as well as taking up residence in my stomach just last night. However, I added a variation in the recipe last night and it was so good I had to write this and take a picture of it! This is a variation on an existing Weight Watchers oven fried chicken recipe.
First, there is buttermilk involved. I know, I know, buttermilk makes me want to grab a bag and hide in the closet, but trust me, it works here. I found it a few years ago when I decided frying with oil was no longer healthy as well as being tired of cleaning up the greasy mess off my stove from the fry popping. As we all know, lid or no lid, the culprit is going to spray all over your nice shiny stove.
The original recipe is in just about all the Weight Watchers cook books and is great tasting cooking! My version, will have a few more calories (the egg and dressing) but retains the low fat commodity. I will be giving you the ingredients enough to cover one large boneless chicken breast, halved and cut into eight equal pieces. You can double and triple this according to how many breasts you want to use. Ready? Here we go:
You will need:
Cookie sheet sprayed with Pam
One boneless chicken breast, halved and cut into eight equal pieces
An apothecary bowl (optional) or processor
1 cup of corn flakes (any brand)
2 heaping tablespoons of flour
Two shakes of curry powder
Two shakes of seasoning and or garlic salt (optional)
1 cup of low fat buttermilk (shake before pouring)
1 egg (or egg substitute)
2 heaping tablespoons of low fat or free ranch dressing
2 Tablespoons Pure virgin olive oil
First, preheat the oven to 325. Pour I cup of corn flakes into the apothecary bowl. (I use this because it works better for me in getting the right size of crushed corn flakes. You can use a processor but you want to have some bulk to the breading not turn it into powder.)
Add the two heaping tablespoons of flour, seasoning salt, garlic salt, and pepper. You can adjust or omit according to your salt intake. I don’t use much but I like it in the breading instead of having to add salt before eating. (Yes, I like my salt, shame on me.)
Add the two generous shakes of curry powder.
Now, use the rod with the ball on the end (that comes with the apothecary bowl) to begin crushing your flakes. I stamp it down first, and then use a circular motion until I get the flakes semi- pulverized but still having partially intact flakes remaining. This helps in the crispiness.
In a wide bowl pour in the cup of buttermilk and add the egg. Here you can use egg substitute if you like (I am going to try it myself the next time I make this) Egg substitute has a strange flavor to me but I honestly think it wouldn’t matter in this recipe. Then add two heaping tablespoons fat free ranch dressing. Beat it with a fork until the mixture is smooth and thick.
Put the eight (or four at time) chicken fillets in the batter and completely cover them. Wait about thirty seconds then take one out and make sure you let the excess drip off otherwise you will clump of the corn flake mixture. Lay it in the middle of the mixture and use a spoon to flip the crumbs over the top of the fillet. This way you do not have to move the fillet around and cause clumps. Pick up the fillet then shake off the excess. Lay it on the prepared cookie sheet. Repeat this with all remaining strips.
If you have crumbs left over, sprinkle them over the breaded fillets.
You’re almost done! Fill a tablespoon with real virgin olive oil (much healthier for you) and dribble the oil over each fillet. Don’t drown it, just a few dribbled drops from end to end is enough. If it takes more than two tablespoons, that’s okay but try to limit how much you use. This is a low fat dish! This helps the top “fry” so you don’t have to turn the chicken. I choose to turn them because my family is from Mississippi and although I was born a northerner, I learned that crispy chicken tastes best in my mouth! I cook both sides to get each piece as crispy as possible.
Now, it normally takes about 20-25 minutes but ovens vary and it may take longer if you are making more than eight thin fillets. Practice and see what is right for you. So far, everyone I made this for loves this recipe. So, thank you Weight Watchers for the original recipe that allowed me to add my bit of personality to it!