Diabetes Forecast

Zesty Crunchy Oven-Fried Chicken

Per Serving

Zesty Crunchy Oven-Fried Chicken

Makes: 4
Serving Size: 6 oz. (bone in)
Calories 220
Fat 5 g
Saturated Fat 1.4 g
Trans Fat 0 g
Carbohydrate 16 g
Fiber 2 g
Sugars 2 g
Cholesterol 75 mg
Sodium 245 mg
Potassium 290 mg
Protein 26 g
Phosphorus 210 mg
Choices: Starch 1, Lean Meat 3
  • Makes: 4
  • Serving Size: 6 oz. (bone in)
  • Preparation Time: 10 minutes
  • Cooking Time: 40 to 50 minutes


1/3 cup low-fat buttermilk
1 tsp. mild or hot chili powder
1/2 tsp. dried oregano flakes
1/4 tsp. ground cumin
1/4 tsp. kosher salt
Freshly ground black pepper to taste
1 cup panko bread crumbs (whole wheat, if available)
1 1/2 lbs. chicken drumsticks, skinless, bone in
Olive oil nonstick cooking spray


  1. Preheat the oven to 400 degrees. Line a large baking sheet with parchment paper.
  2. In a shallow bowl, combine the buttermilk, chili powder, oregano, cumin, salt, and black pepper.
  3. Place the bread crumbs on a plate.
  4. Dip the chicken pieces in the buttermilk mixture, and roll them in the panko crumbs. Place the chicken on the prepared baking sheet.
  5. Coat the chicken with the olive oil cooking spray. Bake for 40 to 50 minutes, turning once until the chicken is cooked through and golden brown.

Technique: Oven Frying

Extra crispy elements: High heat, panko bread crumbs, and a spritz of nonstick cooking spray are the "secret" ingredients. Using skinless drumsticks helps cut the fat.

More Crunch!

Fish: Substitute any thick white fish for the chicken. Bake the fish at 375 degrees for about 10 minutes per inch of thickness, turning once.

Vegetables: Dip cleaned and sliced nonstarchy vegetables, such as zucchini or summer squash, in the buttermilk mixture and then in the panko bread crumbs. Bake them in one layer at 400 degrees for about 15 minutes, turning once, until lightly browned and cooked through.


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