Inside-Out "Fried" Chicken

  • Yield: 4 servings

Transferring the cooking oil to the "inside," under the breading, means lots of flavor, less time over the stove, and less fat.


8-- pieces bone-in chicken (skin off): breasts, thighs or drumsticks
1/4cup canola oil
1/2cup seasoned breadcrumbs
1/2cup yellow cornmeal
1/2teaspoon black pepper
1/2teaspoon salt
1teaspoon garlic powder (optional)
1/4teaspoon cayenne (optional)


  1. Preheat oven to 400F. Spray sheet pan with vegetable oil spray.
  2. Place chicken in bowl large enough to hold all chicken. Pour oil over top; rub oil into all pieces; set aside.
  3. Combine breadcrumbs, cornmeal, and seasonings in large bowl.
  4. Dredge chicken through breadcrumb mixture.
  5. Arrange chicken on a large sheet pan so pieces don't touch. Bake about 40 minutes; turn once half way through the cooking. Internal temperature of chicken should reach 165F. Serve hot.

Cooking tip: Use only bone-in chicken pieces for this recipe since they retain their moisture and flavor best.

Shopping tip: Try different flavors of seasoned bread crumbs such as Italian, cheese, garlic, and herb-seasoned to see which you most prefer.

Lisa C. Peterson, MS, RD, CDN, Connecticut. Reprinted with permission from John Wiley & Sons, Inc.  The American Dietetic Association's Cooking Healthy Across America (Wiley, 2004).

Nutritional Info *per serving

  • Calories 310
  • Fat 10g
  • Saturated Fat 1.5g
  • Cholesterol 95mg
  • Sodium 445mg
  • Carbohydrate 6g
  • Fiber 1g
  • Protein 41g