Oven-Fried Chicken
Fitness & Nutrition

Einstein Presents: A Heart-Healthy Take on Oven-Fried Chicken with Roasted Potato Wedges

By on 11/29/2017

In collaboration with Einstein’s Heart and Vascular team and the American Heart Association, we’re sharing some of our favorite holiday-friendly recipes with a heart-healthy twist.

Everyone loves fried chicken. Everyone also loves keeping their sodium and trans fat intake low. This recipe achieves just that, and is guaranteed to be a hit as a main course at your holiday dinner.

Ingredients

4 Servings

For the Oven-Fried Chicken:

  • non-stick cooking spray
  • 1 whole, 3 lb skinless chicken, cut into 8 pieces
  • 1 cup fat-free buttermilk
  • 1 egg (beaten)
  • 1/2 cup whole-wheat flour
  • 1/2 tsp. black pepper
  • 1 tsp. paprika

For the Oven-Roasted Potatoes:

  1. nonstick cooking spray
  2. 2 large potatoes (peeled if desired, cut into 1/4-inch-wide strips)
  3. 1/2 tsp. garlic powder
  4. 1/2 tsp. dried parsley
  5. 1/2 tsp. black pepper

Directions

For the Oven-Fried Chicken:

  1. Preheat oven to 425 degrees. Spray a wire rack with cooking spray and place over a baking sheet.
  2. Cut chicken in to 8 pieces (2 breasts, 2 thighs, 2 drumsticks).
  3. In a bowl or shallow dish, combine buttermilk and egg, whisk well.
  4. In a separate shallow dish combine flour, paprika and black pepper, stir well.
  5. One piece at a time, dip chicken in buttermilk mixture, then coat with flour and place on baking wrack.
  6. Lightly spray chicken with cooking spray and bake 30 minutes, turn chicken and bake 20 minutes more until center reaches a safe temperature of 165 degrees. (Optional: If you prefer darker brown ‘crispy’ chicken, turn on the oven’s broiler for the last 2 minutes but keep an eye on the tenders so they don’t burn!)

For the Oven-Roasted Potatoes:

  1. After chicken is done, keep oven at 425 degrees. Spray a baking sheet with cooking spray.
  2. Arrange potato wedges on cookie sheet so none overlap and coat lightly with cooking spray. In a small bowl, mix garlic powder, pepper and parsley.
  3. Sprinkle herb mixture over potatoes and bake for 15 minutes.
  4. Flip and bake 15 minutes more until wedges pierce easily with a fork.

Recipe copyright © 2016 American Heart Association.

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