Recipe: Southwestern Oven Fried Chicken

Southwestern Oven Fried Chicken
Source: Steven Raichlen in Cooking Light magazine, April 1996

1 tbsp garlic powder
1 tbsp onion powder
1 tbsp paprika
1 tbsp chili powder
1 tsp ground cumin
1/2 tsp salt
1/2 tsp pepper
8 chicken breast halves; skinned (6 oz. each)
1 1/2 cups low-fat buttermilk
1/2 cup dry bread crumbs
1/2 cup yellow cornmeal
vegetable cooking spray

Combine first 7 ingredients in a small bowl; stir well. Rub chicken with 3 tablespoons spice mixture. Set remaining spice mixture aside.

Place chicken in a 13 x 9-inch baking dish; let stand 10 minutes. Pour buttermilk over chicken, turning to coat. Cover and marinate in refrigerator 2 hours, turning chicken occasionally. Remove chicken from dish; discard buttermilk

Preheat oven to 400 degrees.

Combine remaining spice mixture, bread crumbs an cornmeal in a shallow dish; stir well. Dredge chicken in bread crumb mixture, and place on a baking sheet coated with cooking spray. Bake at 400 degrees for 20 minutes. Lightly coat chicken with cooking spray, and bake an additional 20 minutes or until chicken is done (do not turn.

Yield: 8 servings (serving size: 1 breast half).

Nutritional information per serving: 250 CALORIES (18% of calories from fat); 34.4g PROTEIN; 5g FAT (sat 1.4g, mono 1.6g, poly 1.3g); 15g CARB; 1.4g FIBER; 87mg CHOL; 299mg SODIUM; 2.4mg IRON; 61mg CALCIUM