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.

Ingredients

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)

Instructions

  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