Southern Oven-Fried Chicken

Southern Oven-Fried Chicken

Missing fried chicken? Try this oven "fried" twist of the American favorite, a Recipe Makeover that has far less calories, fat and cholesterol compared to standard fried chicken.

Per serving: 156 calories, 1g fat and 56mg cholesterol.

Saves: 636 calories, 50g fat and 228mg cholesterol!


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Serves: 8 person(s) Change

Preparation Time: 10 mins
Cooking Time: 30 mins

Yield: 8 x 4 oz servings (4 oz raw)

Diabetes-Friendly Recipe Low-Carb Recipe

About this Recipe Makeover

Traditional fried chicken recipes are high in calories, fat and cholesterol. This made-over oven recipe trims the calories by slimming portion size, removing the skin and frying oil, and replacing with grains, eggs (for binding) and spices.

Ingredients Show Makeover Show Traditional

  • 1 cup corn flakes, crushed *
  • 1/3 cup flour
  • 1 tsp salt
  • 1/2 tsp ground red pepper
  • 2 egg whites, slightly beaten
  • 1/4 cup skim milk
  • 2 lb boneless, skinless chicken breast, cut into even strips
  • 1 cup white flour
  • 2 tsp salt
  • 2 tsp black pepper
  • 1/2 tsp ground allspice
  • 2 tsp garlic powder
  • 1 large egg
  • 1 broiler/fryer chicken, skin on, cut into 8 pieces
  • 2 cup vegetable shortening or lard, for frying (or enough to fill skillet to about 1/2 inch deep)


Preheat oven to 400ºF. Spray cookie sheet with butter flavored cooking spray.

Mix all dry ingredients in large bowl. Mix egg whites and milk in small bowl. Dip chicken into egg mixture and coat with corn flakes. Place on cookie sheet, and spray with more cooking spray.

Bake in preheated oven for 15 minutes, then flip pieces and spray with more cooking spray. Continue baking for 10 to 15 minutes or until golden brown.


Can serve with oven-baked fries (see recipe link below).

Serving suggestion not included in the nutritional analysis.


* Please carefully check the ingredients of this product to ensure it contains no dairy, if a dairy-free recipe is required.

Thanks to Recipe and photo courtesy of Aimee's Adventures

Nutritional Info (per serving)

CALORIES 156 cals
Kilojoules 653 kJ
Fat 1.0 g
Saturated Fat 0.0 g
Cholesterol 56 mg
Sodium 401 mg
Carbohydrates 7.4 g
Fiber 0.3 g
Total Sugars 0.7 g
Protein 14.0 g
Calcium 12.0 mg
CALORIES 792 cals
Kilojoules 3,315 kJ
Fat 51.0 g
Saturated Fat 13.0 g
Cholesterol 284 mg
Sodium 1,378 mg
Carbohydrates 26.0 g
Fiber 1.0 g
Total Sugars 0.1 g
Protein 53.0 g
Calcium 47.0 mg
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