Crispy Oven-Fried Chicken
Keep the flavor but cut down on the fat and sodium with this oven-fried chicken recipe. A welcome addition to your next family meal or potluck.
204kcal per serving
30 gprotein
9 gcarbohydrates
5 gfat
6servings (1/2 breast or 2 small drumsticks, 1/6 of recipe)
Ingredients
- 1/2 cup non-fat (skim) (or buttermilk)
- 1 teaspoon poultry seasoning nutrition facts
- 1 cup cornflakes, crumbled
- 1 1/2 tablespoons onion powder nutrition facts
- 1 1/2 tablespoons garlic powder nutrition facts
- 2 teaspoons black pepper nutrition facts
- 2 teaspoons crushed pepper flakes
- 1 teaspoon ground ginger nutrition facts
- 4 chicken breasts, skinless nutrition facts
- 4 chicken drumsticks, skinless nutrition facts
- 1/4 teaspoon paprika nutrition facts
- 1 teaspoon vegetable oil (to grease baking pan) nutrition facts
"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.
Nutrition facts per serving
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 94 mg | 31% |
| Sodium | 232 mg | 10% |
| Total carbohydrates | 9 g | 3% |
| Dietary fiber | 1 g | 4% |
| Total sugars | 2 g | |
| Added sugars | 0 g | 0% |
| Protein | 30 g | 60% |
| Vitamin D | 0 µg | 0% |
| Calcium | 54 mg | 4% |
| Iron | 3 mg | 17% |
| Potassium | 359 mg | 8% |
Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.
Directions
- Wash hands with soap and water.
- Preheat oven to 350 °F.
- Add 1/2 teaspoon of poultry seasoning to milk.
- Combine remaining 1/2 teaspoon of poultry seasoning and all other spices (except paprika) with cornflake crumbs and place in a plastic bag.
- Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.
- Refrigerate for 1 hour.
- Remove from refrigerator and sprinkle lightly with paprika for color.
- Evenly space chicken on greased baking pan. Cover with aluminum foil and bake for 40 minutes.
- Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away form the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy "skin." (Do not turn chicken during baking.)
Source
Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute
Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/crispy-oven-fried-chicken, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.
General nutrition information, not medical advice.