Healthy Oven Fried Chicken with Peanut Flour
The crunchy, crisp and golden skin on this chicken belies the fact that it is not deep fried. In fact, this far healthier oven “fried” chicken is quite low in fat—but is chockfull of wonderful fried chicken flavor.
Peanut flour is available for purchase online at The American Peanut Shellers Association.
6 servings
Ingredients
1/3 cup of light peanut flour (28%)
1 each of large egg
large egg each of large egg whites
1/3 cup of low fat buttermilk
1 1/4 cups of corn flake crumbs
1 tsp of garlic powder
1 tsp of ground cumin
1/2 tsp of dried thyme
3/4 tsp of salt
1/8 tsp of cayenne pepper
2 lbs of bone-in skinless chicken breast halves, trimmed and halved crosswise
1 1/2 lbs of bone-in skinless chicken thighs, trimmed
Instructions
- Preheat the oven to 375°F. Coat a large baking sheet with cooking spray.
- Place the peanut flour in a bowl. Whisk the egg, egg white and buttermilk in a separate bowl. Combine the corn flake crumbs, garlic powder, cumin, thyme, salt and cayenne together in a third bowl.
- Working with one piece of chicken at a time, dredge it first in the peanut flour, turning to coat, and shake off the excess. Next, dunk it in the egg mixture, again turning to thoroughly coat it, and shake off any excess. Finally, add the chicken to the corn flake crumb mixture, turn to coat, shake off the excess and set it on the prepared baking sheet. Repeat with remaining chicken pieces. Spray a light coating of cooking spray on the chicken and place in the oven.
- Bake until a thermometer inserted into the thickest part of the chicken registers 165°F, about 33-35 minutes.
Estimated Nutritional Information
Calories:
464kcal
Carbohydrates:
18g
Cholesterol:
278mg
Saturated Fat:
3g
Unsaturated Fat:
5g
Fiber:
1g
Protein:
73g
Sodium:
623mg
Sugar:
1g
