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4 from 1 vote
SkinnyMS

Southern Fried Chicken

This baked version of a deep-fried dish won't leave you disappointed and will have you asking for more!
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Course: Dinner
Cuisine: American
Keyword: Budget-Friendly, Diabetic-Friendly, Kid-Friendly
Servings: 4 people
Calories: 487kcal
Author: SkinnyMs.

Ingredients

US Customary - Metric
  • 4 boneless skinless chicken breasts
  • 1 egg white slightly beaten
  • 1 cup white whole wheat flour
  • 1 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon kosher salt
  • 1/4 cup canola oil

Instructions

  • Preheat oven to 375 degrees.
  • Place the flour, black pepper and cayenne pepper in a gallon size zip lock bag.
  • Dip chicken one piece at a time into egg white, allowing excess to drip off. Place chicken one at a time in the bag with flour mixture, shake the bag to lightly coat, remove the chicken and set aside.
  • Add oil to an oven-safe skillet, turn to medium heat. Oil is the right temperature when a pinch of flour dropped in sizzles. Do NOT allow oil to get to the smoking point.
  • Brown chicken on both sides, about 8 minutes on each side. Leave chicken in skillet and place in the oven, do not cover. Cook 30 minutes. Place chicken on paper towels to remove excess oil.

Notes

There should be about 3/4 cup flour remaining after coating chicken. Also, about 1/2 the oil will remain after chicken is removed from skillet. This is so much healthier than deep frying chicken...and tastes great too!

Nutrition

Serving: 1chicken breast | Calories: 487kcal | Carbohydrates: 22g | Protein: 53g | Fat: 20g | Saturated Fat: 2g | Cholesterol: 145mg | Sodium: 565mg | Potassium: 881mg | Fiber: 3g | Sugar: 1g | Vitamin A: 172IU | Vitamin C: 3mg | Calcium: 31mg | Iron: 2mg |
SmartPoints (Freestyle): 3
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SmartPoints (Freestyle): 3
SmartPoints (Freestyle): 3