Buttermilk Oven-Fried Chicken with Coleslaw

Cracker meal gives the coating more crunch; look for it on the baking aisle of your supermarket. If you can’t find cracker meal, make your own by pulsing 10 saltine crackers in a food processor until they’re finely ground. Or place them in a zip-top plastic bag and crush them with a rolling pin.

Note:  Next time make recipe put cajun seasoning on chicken breast before dip in cracker/flour mixture. For side, make mashed potatoes with sour cream.

Ingredients

Coleslaw:

    • 4 cups packaged cabbage-and-carrot coleslaw
    • 3 tablespoons fat-free mayonnaise
    • 1 1/2 teaspoons sugar
    • 1/2 teaspoon celery seeds
    • 1 1/2 teaspoons cider vinegar
    • 1/8 teaspoon salt

Chicken:

  • 1 cup low-fat buttermilk
  • 4 (8-ounce) bone-in chicken breast halves, skinned OR chicken breasts
  • 1/3 cup all-purpose flour
  • 1/3 cup cracker meal
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons butter

Preparation

  1. To prepare coleslaw, combine first 6 ingredients; toss to coat. Cover and chill.
  2. Preheat oven to 425°.
  3. To prepare bone-in or chicken breasts, combine buttermilk and chicken in a shallow dish, turning to coat.
  4. Combine flour and cracker meal in a shallow dish. Transfer chicken from buttermilk to a work surface. Sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Working with one chicken breast half at a time, dredge chicken in flour mixture, shaking off excess; set aside. Repeat procedure with remaining chicken and flour mixture.
  5. Melt butter in a large ovenproof nonstick skillet over medium-high heat. Add chicken to pan, meat side down; cook 4 minutes or until golden brown. Turn chicken over, and bake at 425° in a pan for 32 minutes or until a thermometer registers 165° for bone-in chicken. For chicken breasts cook for 8-10 minutes or until a thermometer registers at 170.

Amount per serving for bone-in chicken

  • Calories: 342
  • Calories from fat: 0.0%
  • Fat: 8.8g
  • Saturated fat: 4.5g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.8g
  • Protein: 45.1g
  • Carbohydrate: 18.5g
  • Fiber: 2.6g
  • Cholesterol: 123mg
  • Iron: 2.3mg
  • Sodium: 672mg
  • Calcium: 95mg

Recipe from Cooking Light Magazine.

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