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+ servings

Oven Fried Chicken

Course Main Dish
Cuisine American
Keyword High protein
Cooking Method Air Fryer, Oven
Condition Diabetes, Nut Free, PCOS
Prep Time 10 minutes
Cook Time 1 hour
Servings 8 people

Ingredients

Chicken

  • 1 cup buttermilk
  • 2 lbs chicken any pieces that you like
  • 1 cup all-purpose flour
  • 1 cup breadcrumbs panko
  • 1 cup cornmeal fine ground

Spice Mixture

  • 2 tsp salt
  • 2 tsp chili powder
  • 1 tsp black pepper
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • 1/4 tsp cayenne pepper

Instructions

  • Mix all the spices together in a small sealable bag. Add 1 tablespoon spice mixture to a large zipper lock bag with 1 cup buttermilk and chicken pieces. Allow to marinate for 6-24 hours. Set aside remaining spices.
  • Mix together flour, panko, cornmeal and remaining spice mixture in a large zipper lock bag.
  • Working in batches, remove chicken from buttermilk and place 2 pieces in the bag with flour mixture.
  • Seal the bag and shake well until chicken is coated, repeat until all chicken is coated.

Oven

  • Preheat oven to 350°F. Line a rimmed baking tray with parchment paper Spray the parchment paper with cooking spray.
  • Place coated chicken on baking sheet and spray with cooking spray. Bake for 30 minutes.
  • Remove chicken from oven, flip over and spray again with cooking spray. Bake an additional 30 minutes until chicken reaches 165°F and is no longer pink.

Air Fryer

  • Preheat air fryer for 10 minutes at 390°F. Spray air fryer basket with cooking spray.
  • Place 2-3 pieces of coated chicken in air fryer basket (depending on size of the air fryer). Be careful not to crowd the chicken, or the chicken will not get crispy. Spray chicken pieces with cooking spray. Air fry at 390°F for 10 minutes.
  • Flip chicken pieces in air fryer and spray again with cooking spray. Air fry for an additional 10 minutes at 390°F.
  • Flip chicken pieces one final time, increase the temperature to 400°F and air fry for 5 minutes until chicken is brown and crispy.

Nutrition

Carbohydrates: 34g | Protein: 27g | Fat: 20g | Sodium: 760mg | Potassium: 369mg | Fiber: 3g