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Buttermilk Baked Chicken

 

Instead of using a rich egg or cream batter, the chicken in this recipe is dipped in whole wheat flour, buttermilk-egg batter, and then unsweetened cereal crumbs to make a wonderfully crispy hot baked chicken, or cold picnic chicken.
70

Trans-fat Free
 

Ingredients

½ cup whole-wheat flour
2 large eggs
lightly beaten
½ cup buttermilk
1 tablespoon dijon mustard
2 cups corn flakes
crushed, unsweetened
1 teaspoon paprika
1 x salt and black pepper
freshly ground, to taste
*
12 each chicken thighs, boneless, skinless
washed, patted dry
*
1 tablespoon butter, unsalted
diced
garnish
1 x parsley sprigs
*
1 x cherry tomatoes
red, optional
*
1 x cherry tomatoes
yellow, optional
*

Directions

Preheat the oven to 425 degrees F. Generously coat a roasting pan with vegetable cooking spray.

Measure the flour onto a plate.

Mix the eggs with the buttermilk and mustard and whisk until smooth.

Place the crumbs on another plate and season with paprika and salt and pepper.

Dip the chicken in the flour; coat well and shake off the excess.

Dip the chicken in the egg mixture and then into the cereal crumbs, pressing to make sure the crumbs adhere.

Place in the prepared pan, dot with the butter or margarine, and bake for 25 to 30 minutes, or until crispy, without turning.

Serve hot or at room temperature garnished with parsley sprigs.

Variations: A whole chicken, cut-up, or even chicken breasts alone can be substituted for the chicken thighs.

Whole-grain bread crumbs can be substituted for cereal crumbs.

Cooking Note: Cereal crumbs can easily be prepared in a food processor or blender.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 62g (2.2 oz)
Amount per Serving
Calories 11831% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 76mg 25%
Sodium 163mg 7%
Total Carbohydrate 6g 6%
Dietary Fiber 2g 7%
Sugars g
Protein 10g
Vitamin A 11% Vitamin C 1%
Calcium 4% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

 

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