Low-Fat Southern Fried Chicken
Crispy, flavorful low-fat Southern fried chicken with a crunchy cornflake coating, perfect for health-conscious gatherings or family dinners craving classic Southern comfort.
Ingredients
Instructions
- Mix buttermilk and Tabasco sauce in a bowl.
- In another bowl, combine crushed cornflakes, flour, salt, and pepper.
- Spray a cookie sheet with vegetable oil.
- Dip chicken pieces into the buttermilk mixture, then roll in the cornflake mixture.
- Arrange coated chicken on the prepared cookie sheet.
- Drizzle cooking oil over the chicken pieces.
- Bake at 400°F (200°C) for 30 minutes.
- Turn the chicken and bake for an additional 15 to 20 minutes until cooked through and golden.
Tips & Substitutions
For extra flavor, marinate the chicken in the buttermilk mixture for a few hours or overnight. You can substitute the cornflakes with crushed panko for a different texture. If you prefer a spicier kick, add more Tabasco sauce to the buttermilk. Make sure to evenly coat the chicken for a crispy finish, similar to Oven Style Fried Chicken.
Serving Suggestions
Serve this Low-Fat Southern Fried Chicken with a side of coleslaw or a fresh garden salad for a balanced meal. It also pairs beautifully with mashed potatoes or corn on the cob. For a complete spread, consider adding baked beans or cornbread, enhancing the Southern flavor profile.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken on a baking sheet and warm in a preheated oven at 350°F (175°C) until heated through, about 10-15 minutes. This helps maintain the crispiness of the coating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Southern Fried Chicken contains roughly 107 calories, with 2g protein, 10g carbohydrates, and 6g fat. Note that it is relatively high in sodium, at 1779mg per serving (77% 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 boneless chicken for this recipe?
Yes, boneless chicken can be used, but adjust the cooking time accordingly. Boneless pieces may cook faster, so check for doneness at around 20 minutes to prevent drying out.
Can I make this recipe gluten-free?
Absolutely! Replace the flour with a gluten-free flour blend and make sure to use gluten-free cornflakes. This way, you can still enjoy a delicious, crispy chicken without gluten.
How can I make this dish spicier?
To add more heat, increase the amount of Tabasco sauce in the buttermilk or incorporate cayenne pepper into the cornflake mixture. Adjust according to your spice preference for a flavorful kick.
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).