Fit & Fabulous Fried Chicken

45 mins (prep 20, cooking 25)
18 ingredients
1 servings
Reduced fat Fried Chicken

Categories:  low-fat , other , poultry , poultry lunch , picnic poultry , low-fat poultry , other poultry , lunch , picnic ,
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  • fit & fabulous fried chicken
  • you save: 142 calories, 16 g fat, 5 g saturated fat, 715 mg sodium
  • ingredients
  • 2 bone-in chicken breasts (approximately 8-10 ounces each)
  • 1 cup low-fat buttermilk
  • olive oil spray
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • pinch cayenne pepper
  • 1/2 cup whole wheat panko (japanese breadcrumbs)
  • remove the skin and all visible fat from the chicken breasts. transfer them to a re-sealable plastic container that is slightly larger than the breasts. pour the buttermilk over the breasts, then turn them, to coat them. marinate them in the buttermilk at least 6 hours or overnight, rotating them once or twice.
  • in a small bowl, mix the onion powder, paprika, salt, black pepper and cayenne. add the panko to a medium, shallow bowl.
  • remove one chicken breast from the buttermilk and let any excess buttermilk drip off. sprinkle both sides of the breast evenly with half of the seasoning mixture. then transfer it to the bowl of panko and cover it completely with the crumbs. .
  • each (1 chicken breast) serving has: 238 calories, 36 g protein, 16 g carbohydrates, 3 g fat, less than 1 g saturated fat, 80 mg cholesterol, 2 g fiber, 435 mg sodium
  • traditional fried chicken breast has: 380 calories, 40 g protein, 11 g carbohydrates, 19 g fat, 6 g saturated fat, 145 mg cholesterol, 0 g fiber, 1150 mg sodium
  • devin says:
  • the breasts can be breaded up to a day in advance. store them in an airtight plastic container then bake them just before serving for that home-style taste and freshness.
  • most butchers are happy to accommodate any special requests from customers; when you buy your chicken breasts, ask the butcher to remove the skin and cut the breasts to size, if needed. that way, you won't have the mess or trouble of cutting through the bones yourself.


Serving Size (251.51 g)
Servings 1
Amount per Serving
Calories 106.81 Calories from Fat 20.52
% Daily Value *
Total Fat 2.28g 3.51%
Saturated Fat 1.37g 6.87%
Trans Fat 0.0g %
Cholesterol 9.8mg 3.27%
Sodium 1048.38mg 43.68%
Total Carbohydrate 13.78g 4.59%
Dietary Fiber 0.69 g 2.78%
Sugars 11.88 g %
Protein 8.44g 16.89%
Vitamin A 405.1IU% Vitamin C 2.74mg%
Calcium 295.94mg% Iron 0.42mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
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