Southern unfried chicken

Comfort food without the calories - we can't get enough of this spicy Southern dish



southern unfried chicken

Baking keeps the fat content of this comfort dish in check. You can also chef Art Smith's risotto on the side.

Serves: 4

  • 240ml buttermilk
  • 2-3 tsp hot pepper sauce 
  • 4 skinless chicken breasts, halved 
  • 135g wholewheat panko breadcrumbs (Hanayuki Panko Breadcrumbs, £3.98 for 340g, available online at japanesefoodshop.co.uk)
  • 3 tbsp grated parmesan
  • 1.5 tsp onion powder
  • 1.5 tsp garlic powder
  • 2 tsp black pepper
  • 1 tsp chilli powder
  • 1 tsp paprika
  • 1⁄4 tsp salt
  • Cooking oil spray

1 Preheat the oven to 200C. In a bowl, mix    the buttermilk and pepper sauce. Submerge the chicken breasts in the buttermilk marinade. Soak for at least one hour (up to 24).

2 Meanwhile, mix the breadcrumbs, parmesan and other spices in a large freezer bag. Shake to blend. Using tongs, remove the chicken breasts from the marinade and place in the bag of breadcrumbs and spices. Shake the bag until they're evenly coated, then remove and lay flat on a lightly oiled baking sheet.

3 Allow to chill uncovered in the fridge for 30 minutes. Lightly spray each chicken breast with oil. Bake for 35-40 minutes.

Try Art Smith's steel-cut oatmeal risotto or find out how he shed stones without giving up comfort food.


The Skinny

Calories 323
Carbs 27g
Fat 7g
Protein 39g


Previous article
Long-run cake with black beans
Next article
One-pot penne with turkey meatballs

 
TwitterStumbleUponFacebookDiggRedditGoogle

Discuss this article

as a chef i made this for the night staff to make them eat a little healthier

served with wild rice mixed with peppers chives n spring onion

very tasty and easy to make

but unfortuatly the blighters love ketchup and 1 person covered it in currry sauce wasted on them and i was asked weres the chips

hlnestly i bloody give up


Posted: 04/01/2012 at 16:59

We'd love you to add a comment! Please login or take half a minute to register as a free member

Smart Coach
Free, fully-personalized training plans, designed to suit your racing goals and your lifestyle.