Fried chicken is practically an American institution, and you'd be hard pressed to find a city anywhere in the United States that doesn't have a restaurant -- or at least a gas station café -- that serves fried chicken. However, the amount of fat and calories in chicken is enough to give anyone watching their diet pause; one serving of fried chicken has over 900 calories and 52 grams of fat. Fortunately, you can emulate that savory fried chicken taste but reduce the fat by coating the chicken and then baking it.
Step 1
Preheat the oven to 350 degrees Fahrenheit.
Step 2
Combine the cereal and the seasoning in a large resealable plastic bag. Seal the bag and crush the cereal into a fine powder with a rolling pin.
Step 3
Grease a baking sheet with the cooking spray.
Step 4
Pour the buttermilk into a bowl. Dip the chicken pieces into the buttermilk and then place them, one or two pieces at a time, into the plastic bag with the cereal mixture. Shake the bag until the piece of chicken is coated. Set each piece of chicken on the baking sheet as you finish with it.
Step 5
Bake the chicken for 25 to 30 minutes, or until the coating is golden-brown.
Step 6
Insert the meat thermometer into one of the meatiest pieces of chicken, avoiding the bone. The chicken should be 165 degrees Fahrenheit when it is finished.
Step 7
Allow the chicken to rest 10 minutes before you serve it.
Tips and Warnings
- To make the chicken an authentic southern dish, serve a honey or yogurt sauce alongside the chicken.
Things You'll Need
- 4 8-oz. boneless, skinless chicken breasts
- 2 ½ cups flaky corn cereal
- 2 ½ tsp. Cajun seasoning
- ½ cup buttermilk
- Bowl
- Cooking spray
- Baking sheet
- Plastic bag
- Rolling pin
- Meat thermometer
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