Low Fat Fried Chicken

By valentine lady

Fried chicken is an American classic. You can't really have soulful food without a good fried chicken dish, but it is typically so full of carbs and saturated fat. This recipe uses low fat buttermilk for a big decrease in unhealthy fat.

Low Fat Fried Chicken
Ingredients
  • 4 chicken breast, boneless (1 1/2# about)

  • 3/4 cup low fat buttermilk

  • 1/2cup dried bread crumbs

  • 1/2 tea. rosemary

  • 1/2 tea,garlic powder

  • 1/4 tea. onion powder

  • 1/4 tea. black pepper

Directions
  1. Cover baking sheet with foil, spray with pan spray. In a small bowl mix all the dry ingredients except chicken and buttermilk

  2. In separate dish dip chicken in buttermilk. Then roll in bread crumb mixture and place on baking sheet

  3. Bake at 400 degrees for 30 to 35 minutes or until gpolden brown


Nutritional Facts

Servings
4
Calories
224.1
Total Fat
1.9g
Cholesterol
84.3mg
Sodium
493.3 mg
Carbohydrate
12.5 g

chicken/poultry main dish

22 replies

Zap42
Zap42 2015-03-11 03:23:27 -0500 Report

I just did a little research. these are all for 100 grams: bread crumbs: 72g carbs, 6 g sugar, 732 mg sodium, 5g fat…all purpose flour: 76g carbs, 0.3 sugars, 2mg sodium, 1g fat…or you could crush matzo crackers: 84g carbs, 0.3g sugars, 0 sodium, 1.4g fat. I know the total carbs might be a little higher, but if you consider sugars, sodium and fat, you'd probably be better off using flour or crushed matzo crackers. By the way, even unsalted top saltines have high fat and sodium, so they are not a good alternative.

ruthdortch@ymail.com
ruthdortch@ymail.com 2012-11-29 23:17:21 -0600 Report

I & my husband are both diabetic + he is on a LIMITED salt intack also.He is Limited to 1500 mill a day,could you post some low salt recipes for us ? Thank You Ruth Dortch

Young1s
Young1s 2012-04-04 19:51:07 -0500 Report

I made this for dinner tonight. OMG how delicious is this chicken. I cooked it a little bit longer than the instructions suggest (got distracted) but it was still moist and delicious. Thanks V, from my whole family.

Doll4
Doll4 2012-02-24 17:22:39 -0600 Report

Sounds sooooo good. Thank you for making being a diabetic much easier. Will try this soon.

Elizabeth Van Ryen
Elizabeth Van Ryen 2012-02-19 11:39:17 -0600 Report

I wonder for a substitute could one pulverize sugar free oatmeal instead of the bread..wonder if the taste would be different? I've been told to use oatmeal instead of bread in making meatloaf..comments?

Caroltoo
Caroltoo 2012-01-29 00:34:58 -0600 Report

Yes, a couple of us commented that there was NO salt, just powder. The misread that started the chain was someone down towards the beginning of it.

jade2302
jade2302 2012-01-28 11:08:10 -0600 Report

Did anyone, besides me, happen to read garlic powder and onion powder, not garlic salt and onion salt? I do agree fresh is best. Thank you valentine lady!

Caroltoo
Caroltoo 2012-01-26 22:34:16 -0600 Report

Recipe sounds good. Thanks for sharing it. Might check on the sodium content of the breadcrumbs or the buttermilk, if sodium is a concern, cause there is no sald added. I have read that diabetics do better with real garlic and onion as opposed to powdered (something about the effects of the dehydration process), but that is an easy adaptation, if anyone wants to do so. Sounds good.

jaytee - 32474
jaytee - 32474 2012-01-26 21:46:04 -0600 Report

I read over the recipe and I don't get where people are talking about the salt content. There is no salt listed whatsoever. Only garlic POWDER and onion POWDER. No salt included. That would make it healthy for everyone. I'm going to try it.

lori lorchid
lori lorchid 2012-01-26 10:27:29 -0600 Report

It sounds good I don't use garlic or onion salt I use either fresh as much as possible or garlic onion powder in a pinch pepper, a little chilli powder. It's also good. You can also use plain yogurt to soak chicken skinless to instead of buttermilk.

TRichard
TRichard 2012-01-25 15:31:37 -0600 Report

For lower sodium use 2 fresh crushed garlic cloves and 2 tablespoons crushed yellow onion instead of garlic salt and onion salt.

TRichard
TRichard 2012-01-25 15:30:29 -0600 Report

For lower sodium use 2 fresh crushed garlic cloves and 2 tablespoons crushed yellow onion.

christelly
christelly 2012-01-25 14:56:09 -0600 Report

sounds very good, but for those with high B/P, the high sodium may turn folks away. Any ideas for reducing the sodium level, anyone?

MEMOMCH
MEMOMCH 2012-01-25 08:06:22 -0600 Report

Think I will add some raw, shredded coconut to the whole wheat crumbs——thanks for the buttermilk soak hint!!!!!!!

finner2
finner2 2012-01-25 08:06:08 -0600 Report

I should have asked how much good fat is in it? And I think the salt content is high.