Oven Baked "Southern Fried" Chicken
Crispy, low‑fat Southern fried chicken baked to perfection, featuring a tangy, spicy dry rub that keeps the meat moist and flavorful—ideal for a healthier family dinner or party crowd.
Ingredients
- 1/2 cup Skinny Shake dry rub
- 2 broiler‑fryers (about 2 1/2 lb. each) chicken pieces ⓘ
Instructions
- Put the Skinny Shake rub in a heavy paper bag.
- Moisten the chicken pieces with water and shake them in the bag a few pieces at a time to coat.
- Arrange the chicken skin side up in a single layer on a nonstick baking pan.
- Bake in a preheated oven at 375°F for about 45 minutes, adding no other fats or oils.
- If the chicken appears dry in the first 20 minutes, the rub will activate and finish crisp and perfectly cooked.
Tips & Substitutions
For a crispy finish, ensure the chicken pieces are well-coated with the Skinny Shake dry rub. If you prefer a gluten-free option, check the rub's ingredients or make your own using spices like paprika, garlic powder, and cayenne. If you're short on time, you can use pre-seasoned chicken to simplify the process. This recipe is a great way to explore American recipes with a healthier twist.
Serving Suggestions
Serve this oven-baked 'Southern Fried' chicken with classic sides like coleslaw or mashed potatoes for a comforting meal. For a lighter option, pair it with a fresh garden salad or roasted vegetables. It also pairs beautifully with Apple Brown Rice Stuffing for a delicious twist on traditional flavors.
Storage & Reheating
To store leftovers, let the chicken cool completely before transferring it to an airtight container. It can be refrigerated for up to 3 days. For reheating, place the chicken in a preheated oven at 350°F for about 15-20 minutes until heated through, which helps maintain its crispiness without drying it out.
Nutrition & Diet Analysis (per serving)
Each serving of Oven Baked "Southern Fried" Chicken contains roughly 85 calories, with 9g protein, 1g carbohydrates, and 5g fat. It is a good source of protein (18% 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 skinless chicken pieces for this recipe?
While skinless chicken can be used, it may not achieve the same crispy texture as skin-on pieces. The skin helps hold the rub and moisture, contributing to a juicier result. If you prefer skinless chicken, consider adjusting the cooking time and covering it with foil initially to retain moisture.
What can I substitute for the Skinny Shake dry rub?
If you don't have Skinny Shake dry rub, a homemade mix of paprika, garlic powder, onion powder, salt, and black pepper can work well. Adjust the spices to your taste preference, adding cayenne for heat or dried herbs for added flavor. This flexibility allows you to customize the seasoning to your liking.
Can I marinate the chicken before baking?
Yes, marinating the chicken with the rub for a few hours or overnight can enhance the flavor. Just ensure to pat it dry before baking to maintain crispiness. If marinating, consider adding a bit of buttermilk for tenderness, which complements the flavors beautifully and ensures a moist chicken.
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).