Classic fried chicken gets a healthy makeover with this moist-on-the-inside, crispy-on-the-outside Oven “Fried” Chicken, and it’s so fast and easy, you can even make it on busy weeknights when the kids are back in school and schedules are tight.
When I was a kid, getting fried chicken for dinner was a special treat. I loved the flavor and the crunch, but ever since having kids of my own, fried chicken hasn’t been on my family’s menu. (Dietitians and fried chicken aren’t typically a winning mealtime combo.) My better-for-you fix makes “fried” chicken a winner once again.
For this month’s Recipe Redux, I was challenged with a recipe to help families make a tasty transition from the hustle and bustle of their summer vacation schedules back to a regular mealtime routine … and to get families back to the dinner table.
I chose the fried chicken from my childhood, and I gave it a healthy, no-muss-no-fuss redux.
Take away the deep-fat fryer and you lose a lot of flavor. I add flavor back to the first coating by adding low-sodium Old Bay Seasoning.
More flavor comes next with the second coating when Dijon mustard and lemon juice are mixed with milk.
The final coating is where your kids can help. Place cornflakes in a resealable bag, press out the air and seal, and either run over the flakes with a rolling pin or have the kids crush with their hands. Transfer to a shallow bowl.
I place a cooling rack on a baking sheet and then place the coated chicken pieces on top. The result: The chicken cooks super fast, and the coating gets crispy on the top and the bottom.
- Serves: 4
- Serving size: 1 piece
- Calories: 230
- Fat: 3.5g
- Saturated fat: 1g
- Carbohydrates: 24g
- Sodium: 340mg
- Fiber: 1g
- Protein: 26g
- Four 4-ounce boneless, skinless chicken breast halves
- 3 tablespoons all-purpose flour
- 1 tablespoon ground flaxseed
- 1 teaspoon low-sodium Old Bay Seasoning
- ¼ cup 1% low-fat milk
- 2 teaspoons lemon juice
- 1 teaspoon Dijon mustard
- 3 generous cups cornflakes, crushed
- Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray a cooling rack generously with nonstick cooking spray and place in the prepared sheet.
- Pat the chicken dry with paper towels. Season generously with kosher salt and pepper and set aside. Prepare the breading by placing the flour, flaxseed, and Old Bay in a wide bowl or on a plate, and mix together with a fork.
- Place the milk, lemon juice, and mustard in a second wide bowl and whisk together until well combined. Place the cornflakes in a third wide bowl or plate.
- Dredge each chicken piece in the flour mixture until well coated; tap off excess flour. Coat each floured chicken piece in the milk mixture and then roll in the cornflake crumbs until very well coated.
- Arrange the chicken pieces on the rack and place in the oven. Cook for 10 minutes, lower the heat to 350°F and cook for another 10 to 15 minutes, until the chicken is cooked through and the coating is crispy. (Adjust cook time accordingly if chicken breast halves are greater than 4 ounces each.)