• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
BlackDoctor.org
Where Wellness & Culture Connect

Where Wellness & Culture Connect

  • Health Conditions
  • Wellness
  • Lifestyle
  • Longevity
  • Resource Centers
    • Cancer Resource Center
    • Covid Resource Center
    • Clinical Trials Resource Center
  • Find A Doctor
  • BDO TV
Home / Wellness / Heart Healthy Recipes / Healthy Fried Chicken Without Frying or Oil

Healthy Fried Chicken Without Frying or Oil

Crispy Fried Chicken

Real Talk: isn’t fried chicken just wonderful?! Mmmm, mmm, mmm! The crunchy coating is what seals in the juices, giving this Southern standard its finger-licking flavor. Too bad it also absorbs so much fat.

But, by stripping the bird of its skin, baking instead of frying, and ditching the batter for panko crumbs, our crispy cheat carves off 240 calories and 22 grams of fat per serving.

Prep Time: 10 min
Cook Time: 35 min

Servings: 4

You May Also Like
13 Signs You Need to See a Dermatologist

 

Ingredients

• 1 1/2 cups buttermilk
• 1/2 teaspoons ground red pepper (cayenne)
• 3/4 teaspoon salt
• 1  (3-pound) cut-up chicken, skin removed from all pieces except wings
• 1 1/2 cups panko (Japanese-style) bread crumbs
• 1 teaspoons grated fresh lemon zest (lemon peel)

Directions

1. In large self-sealing plastic bag, place buttermilk, ground red pepper, and 3/4 teaspoon salt, lemon zest; add chicken pieces, turning to coat. Seal bag, pressing out excess air. Refrigerate chicken at least 1 hour or preferably overnight, turning bag over once.

2. Preheat oven to 425 degrees F. Spray 15 1/2″ by 10 1/2″ jelly-roll pan with nonstick spray. In large bowl, combine panko and lemon peel.

You May Also Like
7 Proven Ways to Cure an Upset Stomach
Continue Reading

The Latest In Heart Healthy Recipes

vegan chicken and dumplings

Recipe Remix: Vegan “Chicken” & Dumplings

When it comes to comfort food, chicken & dumplings is right up there with mac n' cheese, greens and cornbread dressing. It is one of those things that combines everything I want: vegetables, thick sauce, meat and a little bit read more about Recipe Remix: Vegan “Chicken” & Dumplings
Cinnamon roll

Homemade Chocolate Cinnamon Rolls

Mmmmm! 'Tis the season to eat what you want! LOL! During the holiday season, many of us gain a few pounds because of all the parties, cakes, dinners, desserts, egg nog...you get the point. So today, instead of giving you read more about Homemade Chocolate Cinnamon Rolls
holiday drinks

25 Days Of Lit: Your Favorite Holiday Drinks Remixed

Nothing tastes better on a chilly, winter night than a delicious warm beverage. Scratch that. Nothing tastes better on a chilly, winter night than a delicious and low-calorie, warm beverage. Most holiday drinks pack a high-calorie punch with all of read more about 25 Days Of Lit: Your Favorite Holiday Drinks Remixed
old and overripe bananas

3 Delicious Ways To Use Overripe Bananas

Buying bananas can seem like a great idea until three days later when they are all brown and icky! These healthy AND tasty recipes will turn your disaster into a phenomenon. Chocolate Banana Creamsicles Ingredients 3 large over-ripened bananas 1 read more about 3 Delicious Ways To Use Overripe Bananas
honey wheat bread

Homemade Honey Wheat Bread That’ll Change Your Life

Baking bread at home is one of the most satisfying kitchen projects. The smell of freshly baked bread...the taste of freshly baked bread with butter on top... Mmmmm, it's so good! 2020 had many folks taking part in what chefs read more about Homemade Honey Wheat Bread That’ll Change Your Life

Recipe Remix: New Orleans Style Mac & Cheese

What's not to like about the city of New Orleans? I mean, the music is incredibly soulful, the people will bend over backwards for you (southern hospitality), there always seems to be a party going on (hello, Mardi Gras!) and read more about Recipe Remix: New Orleans Style Mac & Cheese

Primary Sidebar

Subscribe to our newsletter

Poll

Popular Posts

  • 10 Signs You’re Living With Clogged Arteries 10 Signs You’re Living With Clogged Arteries
  • Tracee Ellis Ross at 50: Loving Her Body With No FilterTracee Ellis Ross at 50: Loving Her Body With No Filter
  • Like Father, Like Son: ‘Miami Vice’ Star’s Son Handsome Like his DaddyLike Father, Like Son: 'Miami Vice' Star's Son Handsome Like his Daddy
  • Mo’Nique at 55: Slimmer, Happier & Wiser: “I Love Us For Real”Mo'Nique at 55: Slimmer, Happier & Wiser: "I Love Us For Real"
  • The Cast of The Bernie Mac Show: 20+ Years LaterThe Cast of The Bernie Mac Show: 20+ Years Later

Footer

Where Wellness & Culture Connect

BDO is the world’s largest and most comprehensive online health resource specifically targeted to African Americans. BDO understands that the uniqueness of Black culture - our heritage and our traditions - plays a role in our health. BDO gives you access to innovative new approaches to the health information you need in everyday language so you can break through the disparities, gain control and live your life to its fullest.

Connect With Us

Learn More About

  • Hepatitis C
  • Diabetes
  • Sickle Cell
  • Mental Health
  • About Us
  • Privacy Policy
  • Advertise With Us
  • BlackDoctor.org Advertising and Sponsorship Policy
  • Daily Vitamina
  • TBH

Copyright © 2023, BlackDoctor, Inc. All rights reserved.