Fried chicken has long been a staple comfort food, cherished for its crispy exterior and juicy interior. However, the traditional deep-frying method can often deter those who are health-conscious or hesitant about the mess and effort involved. Enter oven-fried chicken—a modern twist on the classic dish that promises all the flavor and texture of its deep-fried counterpart without the excessive oil and guilt. This method combines convenience and health benefits, making it a popular choice for home cooks looking to enjoy a beloved meal with a healthier edge.
The concept of oven-frying is not entirely new, but its resurgence in recent years aligns with a broader culinary trend towards healthier eating habits. As more people seek to reduce their fat intake without sacrificing taste, oven-fried chicken has become a go-to recipe. This cooking technique leverages the oven’s dry heat to achieve a crispy coating, often enhanced by the use of buttermilk marinades, seasoned breadcrumbs, and a light spray of cooking oil. The result is a dish that retains the satisfying crunch of traditional fried chicken while significantly cutting down on calories and unhealthy fats.
One of the main advantages of oven-fried chicken is its simplicity. Unlike deep-frying, which requires constant attention and careful temperature control to avoid undercooking or burning, oven-frying is more forgiving and easier to manage. The process typically involves marinating the chicken, coating it in a flavorful breading mixture, and then baking it in the oven. This hands-off approach allows cooks to multitask or prepare other parts of the meal while the chicken cooks to perfection.
In addition to being healthier, oven-fried chicken is also versatile. It can be adapted to various dietary preferences and restrictions by experimenting with different coatings and seasonings. For instance, using gluten-free breadcrumbs or almond flour can accommodate those with gluten sensitivities, while a variety of herbs and spices can cater to different taste profiles. Whether you prefer a classic Southern-style seasoning or a spicy kick, oven-fried chicken can be tailored to meet diverse culinary desires.
Moreover, oven-fried chicken is an excellent option for meal prep and family gatherings. It can be prepared in large batches with minimal fuss, making it ideal for serving at parties, picnics, or weeknight dinners. The ease of preparation, combined with the appeal of a universally loved dish, ensures that it remains a crowd-pleaser. Leftovers, if any, can easily be reheated without losing their crispiness, making them just as enjoyable the next day.
In summary, oven-fried chicken offers a healthier, simpler, and equally delicious alternative to traditional fried chicken. Its growing popularity is a testament to its ability to provide the best of both worlds—indulgent taste and a healthier nutritional profile. As more people seek to balance their love for comfort food with healthier eating habits, oven-fried chicken stands out as a versatile, family-friendly option that doesn’t compromise on flavor or satisfaction. Whether you are a seasoned cook or a kitchen novice, this method promises to deliver consistently delicious results that everyone can enjoy.
Oven Fried Chicken
Ingredients
1 1/2 pounds chicken breast, cut into 12 strips
1 egg, beaten
1 tablespoon mayonnaise
3 tablespoons butter
For The Breading
3/4 cup almond flour
3/4 cup grated parmesan cheese
1/2 teaspoon garlic salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon Italian seasoning
1/2 teaspoon black pepper
1/4 teaspoon paprika
Instructions
Preheat the oven to 425 degrees F
Spray a large cookie sheet with cooking spray, or line with aluminum foil.
In one shallow bowl combine the egg and mayonnaise, beat with a fork until it is completely combined. Set aside.
In another shallow bowl combine the Breading ingredients. Dip each sliced chicken tender into the egg mixture, then dredge in the breading. Make sure the tenders are completely coated.
Once each tender is coated well, lay on the cooking sheet and brush with the melted butter.
Bake 15 minutes, turn the tenders carefully using tongs and bake an additional 5-10 minutes until the chicken is cooked through.
Notes
Air Fryer Instructions:
Preheat the air fryer to 390 degrees F. Place the chicken tenders (without the melted butter) and lightly spray with cooking oil. Cook for 5 minutes, flip and cook for 2-3 more minutes until chicken is cooked through.
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Nutrition Information:
YIELD: 6 SERVING SIZE: 2 chicken tenders RIES: 328TOTAL FAT: 16gCHOLESTEROL: 138mgSODIUM: 347mgCARBOHYDRATES: 2.9gNET CARBOHYDRATES: 2.4gFIBER: 0.5gSUGAR: 0.6gPROTEIN: 32.4g