Low Salt, Big Flavor! Spicy Oven-Fried Chicken

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oven fried chicken

For American Stroke Month, we’re sharing a new recipe each week that’s approved by the American Heart and Stroke Association. This week: zesty oven fried chicken that’s low on salt and big on flavor.

Diets high in sodium can increase blood pressure, putting you at greater risk for stroke. But low-sodium dishes don’t have to be low on taste. Take this recipe from the American Heart and Stroke Association: With spicy cayenne, tangy dry mustard and smoky paprika, you won’t miss the salt in this lightened-up southern classic.

 
Low-Salt Spicy Oven-Fried Chicken
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Servings4
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Ingredients
  • 1/4 cup lowfat buttermilk
  • 1/4 cup cornflakes crumbs
  • 1/4 cup yellow cornmeal
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt-free extra-spicy seasoning blend
  • 1 teaspoon garlic powder
  • 1/2 teaspoon papricka
  • 1/2 teaspoon cayenne
  • 1/4 teaspoon salt
  • 1/8 teaspoon dry mustard
  • 4 boneless, skinless chicken breasts, all visible fat discarded about 4 ounces each
Instructions
  1. Preheat the oven to 375 degrees Fahrenheit. Lightly spray an 8- or 9-inch square baking pan or baking sheet with cooking spray.
  2. Pour the buttermilk into a pie pan or shallow bowl.
  3. In a shallow dish, stir together the remaining ingredients except the chicken.
  4. Set the pie pan, dish and baking pan in a row, assembly-line style. Dip the chicken in the buttermilk and then in the cornflakes mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place in the baking pan. Lightly spray the chicken with cooking spray.
  5. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp.
Search Recipes by Course or Cuisine!
Ingredients
  • 1/4 cup lowfat buttermilk
  • 1/4 cup cornflakes crumbs
  • 1/4 cup yellow cornmeal
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt-free extra-spicy seasoning blend
  • 1 teaspoon garlic powder
  • 1/2 teaspoon papricka
  • 1/2 teaspoon cayenne
  • 1/4 teaspoon salt
  • 1/8 teaspoon dry mustard
  • 4 boneless, skinless chicken breasts, all visible fat discarded about 4 ounces each
Instructions
  1. Preheat the oven to 375 degrees Fahrenheit. Lightly spray an 8- or 9-inch square baking pan or baking sheet with cooking spray.
  2. Pour the buttermilk into a pie pan or shallow bowl.
  3. In a shallow dish, stir together the remaining ingredients except the chicken.
  4. Set the pie pan, dish and baking pan in a row, assembly-line style. Dip the chicken in the buttermilk and then in the cornflakes mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place in the baking pan. Lightly spray the chicken with cooking spray.
  5. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp.

2 COMMENTS

  1. Due to my better-half being hospitalized earlier this year and developing congestive heart failure she is on a low sodium diet.

    Wow, never realized all the sodium in processed foods.

    We need all the recipes possible for me to be able to cook her a healthy yet tasty meals.

    We are spoiled on New Orleans fabulous cuisine.

  2. I made this yesterday with lean pork chops. I used panko instead of cornflakes and had to cook an additional 20 minutes but it was delicious; moist, flavorful and completely not greasy.

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