Perfectly crunchy outside with juicy, flavorful meat on the inside, this oven-fried chicken is seasoned with Dash salt-free seasoning blends so it’s significantly lower in sodium than traditional versions. Credit: Joy Bauer
Cook Time: 50 Minutes
Yield: 6 Servings
3 lb. skinless chicken on bone (any combination, including breast, thighs, and/or drumsticks)
1 c. low-fat buttermilk (shake well before measuring)
¾ c. whole wheat flour (or any other preferred flour)
1 large egg
2 large egg whites
2 tbsp. hot sauce (or more for heat lovers)
2 c. crispy brown rice cereal, slightly crushed (leaving plenty of texture)
1 ½ c. plain, unseasoned breadcrumbs, preferably whole grain
Place chicken in a resealable plastic bag. Add the buttermilk, 1 tablespoon of Dash Onion & Herb Salt-Free Seasoning Blend and seal. Squish the contents around to ensure all the chicken is well coated.
Marinate in the fridge for at least 1 hour or overnight.
Preheat oven to 425 degrees. Line 2 baking sheets with aluminum foil, and mist the foil with nonstick oil spray. *If you have a wire baking rack, recommend using it on top on the sheets for crispier chicken.
Set out 3 shallow dishes for a 3-step breading station. In the first dish add the flour. In the second dish, combine the egg, egg whites, and hot sauce. Whisk together until well combined. In the third dish pour the remaining DASH, breadcrumbs, and crushed brown rice cereal; mix well until combined.
Gently shake the excess buttermilk off of the chicken and press it into the first dish (with flour), coating both sides. Shake off the excess flour, and then dip it into the second dish (with the egg mixture), coating all sides.
Finally, lay the chicken in the third dish, thoroughly coating all sides in the breadcrumb mixture. Place the coated chicken on the prepared baking sheets (or if you have a wire rack, place the rack on the prepared baking sheets and your chicken on the rack) and repeat with all remaining chicken pieces.
Liberally mist the top of each breaded chicken pieces with oil spray and bake on a middle or lower rack in the oven for 35 to 40 minutes, or until browned and crispy.