Recipe: Southern 'Fried' Chicken


Our recipe for 'fried' chicken is a lighter take on this classic comfort food. This crispy 'fried' chicken will quickly become a family favorite! Spend just minutes pulling together the flavorful coating, place in a baking dish in the oven and you’re on your way to a delicious dinner that will please your entire family for just 165 calories per serving.

(Photo: Skinny Mom /

Recipe: Southern Oven-Baked Crispy Chicken

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 4 servings
Serving size: 3 pieces chicken


  • 4 (4-ounce) boneless, skinless chicken breasts
  • ¾ cup fat-free milk
  • 1 tablespoon Frank's RedHot sauce
  • 1 cup cornflakes
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 2 teaspoons black pepper
  • ½ cup panko bread crumbs


  1. Place the chicken breasts between 2 pieces of wax paper and gently pound with flat side of meat mallet or rolling pin until the breasts are about ½ inch thick. Cut each breast into 3 equal pieces.
  2. In a small bowl, whisk together the milk and hot sauce.
  3. Place the chicken pieces in a large resealable bag and pour in the milk mixture. Squeeze out excess air, seal the bag, and marinate in the refrigerator for at least 4 hours and up to overnight (depending on how much time you have).
  4. When you're ready to cook, preheat oven to 400°F. Coat a baking sheet with cooking spray.
  5. In a food processor, combine ½ cup of the cornflakes, the paprika, salt, and pepper. Pulse until the cornflakes become crumbs. Pour them into a shallow baking dish and stir in the panko.
  6. In a small resealable bag, gently crush the remaining ½ cup cornflakes by hand into small pieces. Transfer the hand-crushed cornflakes to the panko-crumb mixture.
  7. Remove the chicken pieces one at a time from the marinade and place in the cornflake mixture. Evenly cover each piece of chicken.
  8. Arrange the chicken in a single layer on the baking sheet. Bake for 15 minutes at 400°F, then reduce the oven temperature to 350° F and bake until the chicken is cooked through and crispy, 5 to 10 minutes longer.
Nutrition Information
Per Serving (3 pieces chicken):
Calories: 165
Fat: 3g
Saturated Fat: 1g
Carbohydrates: 14g
Fiber: 0g
Sugar: 3g
Protein: 25g

The nutrition content of recipes on have been calculated by Registered Dietitian, Jessica Penner, of Smart Nutrition.