Oven Fried Chicken And Gravy(Low-Fat And Diabetic)
Crispy oven-fried chicken breasts with flavorful cornflake coating, baked to perfection. Light and suitable for low-fat and diabetic-friendly diets, offering a satisfying crunch and savory taste.
Ingredients
Instructions
- Remove skin from chicken breasts.
- Combine crushed corn flakes, paprika, onion powder, garlic powder, and curry powder in a bowl.
- Pour skim milk into a shallow dish.
- Roll each chicken breast in the skim milk, ensuring it is coated evenly.
- Dredge the milk-coated chicken in the cornflake mixture, pressing lightly to adhere the coating.
- Place the coated chicken breasts in a small baking dish sprayed with non-stick spray (such as Pam).
- Bake at 350°F (175°C) for 20 to 30 minutes until cooked through and golden brown.
Tips & Substitutions
For added flavor, consider marinating the chicken in the skim milk for 30 minutes before coating it with the cornflake mixture. If you don't have corn flakes, crushed whole grain cereal can be a good substitute. This recipe can also be made with skinless chicken thighs for a juicier option. Feel free to adjust the spices to your preference; a touch of cayenne can add some heat.
Serving Suggestions
Serve the oven fried chicken alongside a fresh garden salad or steamed vegetables for a balanced meal. It pairs beautifully with Chicken Pie(Club Member: Lee Ann Mcraney) for a comforting family dinner. Drizzle some homemade gravy over the chicken for added flavor, and consider adding a side of mashed potatoes or quinoa for a hearty accompaniment.
Storage & Reheating
Leftover oven fried chicken can be stored 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 10-15 minutes to maintain its crispiness. Avoid microwaving, as this can make the coating soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Oven Fried Chicken And Gravy(Low-Fat And Diabetic) contains roughly 389 calories, with 30g protein, 38g carbohydrates, and 18g fat. It is an excellent source of dietary fiber (121% of the Daily Value), iron (75% of the Daily Value), and protein (61% of the Daily Value), and a good source of vitamin A. At about 389 calories per serving, it is a lighter, protein-rich choice.
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 thighs instead of breasts?
Yes, boneless chicken thighs can be used in this recipe. They tend to be juicier and may require an additional 5-10 minutes of baking time. Just ensure they reach an internal temperature of 165°F (75°C) for safe consumption.
Is it possible to make this recipe gluten-free?
Absolutely! You can substitute crushed corn flakes with gluten-free corn flakes or use crushed gluten-free crackers. Just be sure to check the labels to confirm they are gluten-free to accommodate dietary restrictions.
Can I freeze the cooked chicken for later?
Yes, you can freeze the cooked oven fried chicken. Allow it to cool completely, then place it in an airtight container or freezer bag. It can be frozen for up to 3 months. When ready to eat, thaw in the refrigerator overnight and reheat in the oven to retain its crispiness.
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).