Low Salt, Big Flavor! Spicy Oven-Fried Chicken

February 27, 2018

Food in a plate

Looking for a low-sodium recipe that delivers high marks for taste? Try this Heart Association-approved recipe for oven fried chicken.

Diets high in sodium can increase blood pressure, putting you at greater risk for stroke. But you don’t have to trade taste for better health. Take this recipe from the American Heart and Stroke Association: With spicy cayenne, tangy dry mustard and smoky paprika, you won’t miss the salt in this lightened-up southern classic.


Low-Salt Spicy Oven-Fried Chicken



  • Servings 4

Ingredients

  • 1/4 cup lowfat buttermilk
  • 1/4 cup cornflakes crumbs
  • 1/4 cup yellow cornmeal
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt-free extra-spicy seasoning blend
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cayenne
  • 1/4 teaspoon salt
  • 1/8 teaspoon dry mustard
  • 4 boneless, skinless chicken breasts, all visible fat discarded about 4 ounces each

Instructions

  1. Preheat the oven to 375 degrees Fahrenheit. Lightly spray an 8- or 9-inch square baking pan or baking sheet with cooking spray.
  2. Pour the buttermilk into a pie pan or shallow bowl.
  3. In a shallow dish, stir together the remaining ingredients except the chicken.
  4. Set the pie pan, dish and baking pan in a row, assembly-line style. Dip the chicken in the buttermilk and then in the cornflakes mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place in the baking pan. Lightly spray the chicken with cooking spray.
  5. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp.