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Oven Baked Fried Chicken - Dump and Go Dinner

<p>Although fried chicken doesn't exactly do good things for the waistline like it does the soul. This combination of a light fry then bake was just the ticket. Crusty and crunchy exterior with moist and tender meat on the inside make it just perfect.</p>
4 Servings Recipe By

Ingredients

  • 1 cup Buttermilk
  • 2 individual Egg White
  • 1 cup Flour, All-Purpose
  • 1/3 cups Cornmeal
  • 1/2 teaspoons Salt #1
  • 3/4 teaspoons Black Pepper
  • 1/4 teaspoons Red Pepper Flakes
  • 1 pound Chicken, Boneless Breasts
  • 1 pound Chicken, Thighs, Boneless/Skinless
  • 1/2 pounds Chicken, Drumsticks, Skinless
  • 1/2 teaspoons Salt #2

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 10 ounces
  • 540 Calories
  • 12g Total Fat
  • 3g Sat Fat
  • 0g Trans Fat
  • 230mg Cholesterol
  • 763mg Sodium
  • 37g Total Carb
  • 3g Fiber
  • 3g Total Sugars (Includes 0g Added Sugars)
  • 67g Protein
  • 9 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Cover a large baking sheet with parchment paper.
  2. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk.
  3. Combine flour, cornmeal, salt #1, black pepper, and red pepper in a separate shallow dish; stir well.
  4. Sprinkle chicken evenly with remaining salt #2.
  5. Dip chicken in buttermilk mixture; dredge in flour mixture.
  6. Heat oil in a large skillet over medium-high heat.
  7. Add chicken to pan; cook 4 minutes on each side or until lightly browned.
  8. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray
  9. Bake at 425° for 30 minutes or until chicken is done.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk.
  2. Combine flour, cornmeal, salt #1, black pepper, and red pepper in a separate shallow dish; stir well.
  3. Sprinkle chicken evenly with remaining salt #2.
  4. Dip chicken in buttermilk mixture; dredge in flour mixture.
  5. Divide among indicated number of bags, label & freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Cover a large baking sheet with parchment paper.
  3. Heat oil in a large skillet over medium-high heat.
  4. Add chicken to pan; cook 4 minutes on each side or until lightly browned.
  5. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray
  6. Bake at 425° for 30 minutes or until chicken is done.

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