This is a healthier way to do with chicken. Fried chicken has been so well-known for its crispiness and taste but as it is normally deep fried particularly in fast food chains, it is becoming a not so good food in our diet. Imagine if you can actually have it baked and still enjoy the crispiness, you can now actually enjoy your crispy chicken in a healthier way as it is lower in fat that are not good for our health. For mothers, this could be a great technique to make your kids enjoy their meal while ensuring that the food they eat is healthy and nutritious. It is so easy to prepare and so delicious!
8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings, but any part will actually do)
1/2 cup all-purpose flour
Kosher salt and freshly ground pepper
4 cups cornflakes
2/3 cup buttermilk
2 tablespoons dijon mustard
1/4 teaspoon cayenne pepper
1 1/2 teaspoons paprika
3/4 teaspoon ground sage
Pre-heat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet.
Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it’s fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.
Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate. This will make the chicken crispy even when baked.
In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.
Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife. Serve with Easy Greens.
With each serving, you have an estimate of 520 calories made up of 22g fat (6g saturated, 9g monounsaturated, and 5g polyunsaturated), 136 mg cholesterol, 1.04g salt, 41g carbohydrates, 1.5 g fiber and 40g protein. The cornflakes are a good source of fiber and baking reduces the fats that the chicken meat actually contains. If you like, you can reduce the amount of salt or not add salt at all to even make it healthier. If you prefer lean meat, better go for breast since it comprises of white meat, the one with low cholesterol. You can even pair this healthy dish with healthy salad for your dinner. This will be an effective dinner for the high amount of protein needed for muscle repair as you go to sleep. And you can try it with other meat as long as you know how to have that crispy effect even on baked meals.