July 11, 2012
It's still summer. It's still super hot. And you're stilling trying to shed a few pounds. This recipe is a sneaky way to enjoy "fried" chicken without all of those extra, pesky calories. Oh, and my boyfriend loves this one so much, he'd rather eat this than actual fried chicken. Tiny victory for me!
- 1 lb. boneless, skinless chicken breasts
- 1 cup all-purpose flour
- Salt and pepper
- 4 cups cornflakes
- 3/4 cup buttermilk (fat-free or regular — it doesn't really matter)
- 2 tablespoons Dijon mustard (if you don't have that, try 1 tablespoon of mustard powder)
- 1/2 teaspoon cayenne pepper
- 1 tablespoon paprika
- 3/4 teaspoon ground sage
1) Preheat your oven to 425 degrees F. Place a rack over a baking sheet. (I don't have a baking sheet big enough for my rack. Trust me, this is a pretty funny balancing act, but I get it to work.)
2) Trim the fat off the chicken, cut into strips (to make chicken tenders), rinse in cold water and pat dry with paper towels.
3) Time to make your three dredging stations. First, mix together the flour with salt and pepper in a low dish — eyeball it. Just know you want it very seasoned. In the second station, mix the buttermilk with Dijon mustard, cayenne pepper, paprika and sage. Last station, crush the cornflakes into tiny crumbs.
4) Now, get to dredging! Chicken first goes into the flour mixture — and remember to shake off the excess, then to the buttermilk bath. Coat both sides very well; shake off extra milk and toss the chicken in the cornflakes, trying to cover evenly. Put the completed pieces on the rack.
5) When that's all finished, throw the rack into the oven for 15 minutes. Afterwards, lower the temperature to 375 degrees F and cook for another 20 minutes. Take out and plate. Simple as that!
You can make whatever sides you'd like: macaroni and cheese, corn, a salad, anything. You can also try this recipe with legs, thighs and drumsticks — just cook the meat for a longer amount of time.
Remember: The juices should run clear when the meat is pierced with a knife and then you know it's safe to eat.