Hello everyone! We have some crispy oven fried chicken for you on this Tasty Thursday. Who doesn’t like some good seasoned fried chicken? I enjoy eating some delicious oven fried chicken with salad, rice or sweet potatoes.
Oven-fried chicken can be a healthier alternative to traditional deep-fried chicken as it requires less oil. By using a combination of breadcrumbs and a light coating of oil, you can achieve a crispy texture without the excess calories and fat. Additionally, baking the chicken in the oven helps to reduce the amount of added oil and promotes a healthier cooking method. Enjoy the flavorful and satisfying crunch of oven-fried chicken guilt-free!
Chicken has several health benefits. Here are some of them:
- High in Protein: Chicken is a great source of high-quality protein, which is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.
- Rich in Vitamins and Minerals: Chicken is a good source of various vitamins and minerals, including vitamin B6, vitamin B12, vitamin D, iron, zinc, and selenium. These nutrients are important for proper brain function, energy production, immune system health, and the production of red blood cells.
- Weight Management: Chicken can be a healthy addition to a weight loss or weight management diet. It is low in calories and fat, especially if you opt for skinless chicken breast. Additionally, the protein in chicken can help you feel full and satisfied, reducing the chances of overeating.
- Heart Health: Choosing lean cuts of chicken, such as skinless breast, can be beneficial for heart health. It is low in saturated fat and cholesterol, which can help maintain healthy cholesterol levels and reduce the risk of heart disease.
- Boosts Metabolism: The high protein content in chicken can help increase your metabolic rate. This means that your body can burn more calories while digesting and metabolizing the protein, potentially aiding in weight management.
- Promotes Muscle Health: Chicken is a good source of essential amino acids needed for muscle growth and repair. Regular consumption of chicken, along with exercise, can help promote muscle health.
Please note that the health benefits of chicken can vary depending on the cooking method and the parts of the chicken consumed. It is best to opt for lean cuts and practice healthy cooking methods like baking, grilling, or steaming. Also, consult with a healthcare professional or nutritionist for personalized advice.
Oven fried chicken is a delicious and healthier alternative to traditional fried chicken, without sacrificing flavor and texture. This recipe combines juicy chicken pieces with a crispy and golden coating. So, let’s get started!
Crispy Oven Fried Chicken
Ingredients
- 2 lbs Bone-in chicken pieces (such as drumsticks, thighs, or wings)
- 1 cup Buttermilk
- 1 cup All-purpose flour
- 1 tsp Paprika (substitute with chili powder)
- 1 tsp Garlic powder
- 1 tsp Onion powder
- ½ tsp Salt
- ½ tsp Black Pepper
- ½ tsp Cayenne Pepper (optional)
- Cooking spray or olive oil
Instructions
- Preheat your oven to 425°F (220°C) and line a baking sheet with aluminum foil. Place a wire rack on top of the baking sheet.
- In a large bowl, soak the chicken pieces in buttermilk for about 30 minutes. This helps to tenderize the chicken and adds flavor.
- In a separate bowl, combine the flour, paprika, garlic powder, onion powder, salt, and black pepper. Mix well to ensure even distribution of the spices.
- Remove the chicken from the buttermilk, allowing any excess to drip off, and dredge each piece in the flour mixture, pressing gently to adhere the coating.
- Place the coated chicken pieces on the wire rack, ensuring they are spaced apart to allow hot air to circulate and create a crispy crust.
- Lightly spray the chicken with cooking spray or drizzle with a little olive oil. This will help the chicken to brown and become crispy in the oven.
- Bake the chicken for about 30-40 minutes, or until the internal temperature reaches 165°F (75°C). The coating should be golden brown and crispy.
- Once cooked, remove the chicken from the oven and let it rest for five minutes before serving. This helps to retain its juices and ensures maximum tenderness.
- Enjoy your homemade oven fried chicken paired with your favorite sides, such as mashed potatoes, coleslaw, or corn bread. This wholesome dish will satisfy your cravings without the guilt of deep-frying. Bon appétit!
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