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Buttermilk OvenFried Chicken w/ Coleslaw




Source of Recipe


Cooking Light, JANUARY 2009






Recipe Introduction


Oven-frying is a great way to trim some fat from this comfort food favorite. Serve with store-bought dinner rolls and homemade coleslaw.





List of Ingredients



• Coleslaw:
  
• 4 cups packaged cabbage-and-carrot coleslaw
  
• 3 tablespoons fat-free mayonnaise
  
• 1 1/2 teaspoons sugar
  
• 1/2 teaspoon celery seeds
  
• 1 1/2 teaspoons cider vinegar
  
• 1/8 teaspoon salt
  
• Chicken:
  
• 1 cup low-fat buttermilk
  
• 4 (8-ounce) bone-in chicken breast halves, skinned
  
• 1/3 cup all-purpose flour
  
• 1/3 cup cracker meal
  
• 1/2 teaspoon salt
  
• 1/2 teaspoon freshly ground black pepper
  
• 2 tablespoons butter
  






Instructions



1. To prepare coleslaw, combine first 6 ingredients; toss to coat. Cover and chill.
   
2. Preheat oven to 425°.
   
3. To prepare chicken, combine buttermilk and chicken in a shallow dish, turning to coat.
   
4. Combine flour and cracker meal in a shallow dish. Transfer chicken from buttermilk to a work surface. Sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Working with one chicken breast half at a time, dredge chicken in flour mixture, shaking off excess; set aside. Repeat procedure with remaining chicken and flour mixture.
   
5. Melt butter in a large ovenproof nonstick skillet over medium-high heat. Add chicken to pan, meat side down; cook 4 minutes or until golden brown. Turn chicken over, and bake at 425° for 32 minutes or until a thermometer registers 165°.
   






Final Comments


Yield: 4 servings (serving size: 1 chicken breast half and 3/4 cup slaw)

Nutritional Information
Calories:342 (0.0% from fat)
Fat:8.8g (sat 4.5g,mono 2.2g,poly 0.8g)
Protein:45.1g
Carbohydrate:18.5g
Fiber:2.6g
Cholesterol:123mg
Iron:2.3mg
Sodium:672mg
Calcium:95mg