Low-Fat Fried Chicken
A healthier take on fried chicken featuring crispy corn flakes coating, baked to perfection. Perfect for those seeking a flavorful, low-fat protein option. Suitable for family dinners or casual gatherings.
Ingredients
Instructions
- Remove skin from chicken breasts; rinse and pat dry.
- Brush chicken with skim milk; roll in crushed corn flakes to coat both sides.
- Place chicken, meat-side up, on a foil-lined baking dish.
- Season with seasoned salt if desired.
- Bake at 375°F (190°C) for 1 1/2 to 2 hours until tender.
Tips & Substitutions
For a crunchier texture, consider using panko breadcrumbs instead of corn flakes. If you prefer a gluten-free option, use crushed gluten-free corn flakes. Marinating the chicken in skim milk for a few hours before coating can help enhance the flavor and tenderness. For additional seasoning, try adding garlic powder or paprika to the corn flakes for extra flavor.
Serving Suggestions
Serve this low-fat fried chicken alongside a fresh salad or roasted vegetables for a balanced meal. It pairs beautifully with Broccoli-Carrot Casserole(Microwave) for a comforting side dish. For a complete dinner, consider adding a light dipping sauce or a slice of whole grain bread to complement the dish.
Storage & Reheating
Store leftover fried chicken in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a preheated oven at 350°F (175°C) for about 15-20 minutes until heated through, which helps maintain its crispiness. Avoid microwaving to prevent sogginess.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Fried Chicken contains roughly 521 calories, with 41g protein, 37g carbohydrates, and 22g fat. It is an excellent source of protein (82% of the Daily Value) and iron (25% of the Daily Value), and a good source of calcium and vitamin A. Note that it is relatively high in sodium, at 2024mg per serving (88% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use dark meat instead of chicken breasts?
Yes, you can use dark meat like thighs or drumsticks, but adjust the cooking time as dark meat usually takes longer to cook. Ensure that you check the internal temperature to reach 165°F (74°C) for safety.
How can I make this dish spicier?
To add some heat, incorporate cayenne pepper or chili powder into the seasoned salt before coating the chicken. You can also serve it with a spicy dipping sauce or hot sauce on the side.
Can I bake the chicken without the corn flakes?
Yes, you can bake the chicken without the corn flakes for a lighter option. Simply season the chicken with your favorite spices and bake until cooked through. This method will yield a different texture but will still be delicious.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).