Though buttermilk may sound sinful, it is actually fat free or low-fat milk with added bacteria, which produces a slightly sour taste. If you don't have buttermilk, combine 1 teaspoon of vinegar with 1/2 cup fat-free milk for this recipe. If you like a bit of heat, add a few drops of hot red pepper sauce to the buttermilk before coating the chicken.
Makes 4 servings
1/2 cup fat-free buttermilk
1/2 cup cornflakes, crushed
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds chicken parts, skinned
4 teaspoons canola oil
1. Preheat the oven to 400 F; spray a large baking sheet with nonstick cooking spray.
2. Pour the buttermilk into a large shallow bowl. On a sheet of wax paper, combine the cornflake crumbs, flour, salt, and pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes, then turn the chicken over. Bake until cooked through, 15-20 minutes longer.
Per Serving (about 2 pieces): 229 Cal, 10 g Fat, 2 g Sat Fat, 0 g Trans Fat, 64 mg Chol, 295 mg Sod, 11 g Carb, 0 g Fib, 23 g Prot, 49 mg Calc.
POINTS value: 5.
Comments: This recipe was pretty easy to do and didn't taste bad considering it was baked chicken rather than fried. We used a whole pieced chicken that weighed a total of three pounds, so we increased the recipe by 50 percent. We grilled some asparagus and baked some rolls to compliment the meal.
Makes 4 servings
1/2 cup fat-free buttermilk
1/2 cup cornflakes, crushed
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds chicken parts, skinned
4 teaspoons canola oil
1. Preheat the oven to 400 F; spray a large baking sheet with nonstick cooking spray.
2. Pour the buttermilk into a large shallow bowl. On a sheet of wax paper, combine the cornflake crumbs, flour, salt, and pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes, then turn the chicken over. Bake until cooked through, 15-20 minutes longer.
Per Serving (about 2 pieces): 229 Cal, 10 g Fat, 2 g Sat Fat, 0 g Trans Fat, 64 mg Chol, 295 mg Sod, 11 g Carb, 0 g Fib, 23 g Prot, 49 mg Calc.
POINTS value: 5.
Comments: This recipe was pretty easy to do and didn't taste bad considering it was baked chicken rather than fried. We used a whole pieced chicken that weighed a total of three pounds, so we increased the recipe by 50 percent. We grilled some asparagus and baked some rolls to compliment the meal.
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