Bob’s Farm to Table: We were able to create moist and tender chicken with a satisfying crunchy crust without a single drop of oil! The secret is using a thick buttermilk marinade and a substantial coating of ground cornflakes and flour. This recipe can be prepared three ways: as 100 calorie chicken tenders, traditional fried chicken, or as oven-fried chicken without the skin for even lower calories.

Oven-Fried Chicken
 
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Recipe type: Everyday Meals
Makes: 14 chicken tenders or 8 pieces of fried chicken
Ingredients
  • Chicken:
  • 2 pounds chicken tenderloins or
  • 1 whole chicken (3 ½–4 pounds), split into 8 pieces (with or without skin)
  • Breading:
  • ¾ cup low-fat buttermilk
  • 1 tablespoon hot pepper sauce (Tabasco)
  • 1 ¼ teaspoons salt, divided
  • 1 teaspoon pepper, divided
  • ½ teaspoon dried thyme
  • ½ teaspoon paprika
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • 3 cups cornflakes
  • ¾ cup flour
Directions
  1. Place the chicken in a large bowl or food storage container. Add the buttermilk, hot pepper sauce, ½ teaspoon salt, ½ teaspoon pepper, thyme, paprika, garlic powder, and onion powder, and toss to fully coat the chicken. Cover, and refrigerate for at least 2 hours to marinate.
  2. Preheat the oven to 425°F, and place a rack in a roasting pan for the crispiest results.
  3. In a food processor, pulse the cornflakes until finely ground. Transfer to a wide bowl; combine with flour and the remaining ¾ teaspoon salt and ½ teaspoon pepper.
  4. Flip the marinated chicken in the buttermilk to ensure that it is well coated before pressing each piece into the cornflake mixture, breading on all sides. Place on the rack inside the roasting pan. For crispier chicken, lightly spray the breading with nonstick cooking spray.
  5. FOR CHICKEN TENDERS: Bake for 15 minutes, flipping halfway through. Check for doneness by slicing into the thickest tender to reveal no pink.
  6. FOR WHOLE CHICKEN PIECES: Bake for 20 minutes, and flip. Reduce heat to 375°F, and continue baking for 25–30 additional minutes, or until a meat thermometer inserted into the thickest piece registers 165°F.