Oven-Fried Chicken with Roasted Potato Wedges

Updated:Apr 18,2014


Oven-Fried Chicken with Roasted Potato Wedges

Oven-Fried Chicken with Roasted Potato Wedges

Description

American

4 servings

About $2.04 per serving

Oven-Fried Chicken
Cooking spray
1 whole chicken, cut into 8 pieces, skin removed
1 cup fat-free buttermilk
1 egg, beaten
½ cup whole wheat flour
1 teaspoon paprika
½ teaspoon black pepper
Cooking spray
  
  1. Preheat oven to 425 degrees. Spray a wire rack with cooking spray and place over a baking sheet.
  2. Cut chicken in to 8 pieces (2 breasts, 2 thighs, 2 drumsticks).
  3. In a shallow dish, combine buttermilk and egg, whisk well.
  4. In a separate shallow dish combine flour, paprika and pepper, stir well.
  5. One piece at a time, dip chicken in buttermilk mixture, then coat with flour and place on baking wrack.
  6. Lightly spray chicken with cooking spray and bake 30 minutes, turn chicken and bake 20 minutes more until center reaches a safe temperature of 165 degrees. (Optional: If you prefer darker brown ‘crisply’ chicken, turn on the oven’s broiler for the last 2 minutes but keep an eye on the tenders so they don’t burn!)
 
Oven Roasted Potatoes
Cooking spray
2 large potatoes (peeled or unpeeled), sliced in to wedges (1/4 inch at thickest part)
½ teaspoon garlic powder
½ teaspoon black pepper
½ teaspoon dried parsley
 
  1. Preheat oven to 425 degrees. Spray a baking sheet with cooking spray.
  2. Arrange potato wedges on cookie sheet so none overlap and coat lightly with cooking spray. In a small bowl, mix garlic powder, pepper and parsley.
  3. Sprinkle herb mixture over potatoes and bake for 15 minutes.
  4. Stir and bake 15 minutes more until wedges pierce easily with a fork.
 
Per serving:
Calories461
Total Fat7.5 g
Saturated Fat2.0 g
Trans Fat0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat2.0 g
Cholesterol 167 mg
Sodium209 mg
Carbohydrates43 g
Dietary Fiber4 g
Added Sugars0 g
Protein 55 g
Potassium1418 mg
Calcium73 mg

 
Leftover ingredients?  Use them in these recipes!
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Gazpacho
Caribbean Pink Beans
Chicken Paella
Lemon Chicken and Cinnamon Glazed Root Vegetables
Jerk Pork Sandwiches with Mango Sauce
Salmon Bake with Creamy Cucumber Sauce
Creamy Spinach Feta Dip
Simple Persian Salad
Zucchini Salad
Hummus
Chunky Marinara with Pasta & Seared Chicken

Buttermilk
Creamy Cesar Salad Dressing


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.


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Related Lessons

Cutting a Whole Chicken
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