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Buttermilk Oven-Fried Chicken

Cook Time
45 minutes
Total Fat
Saturated Fat
Dietary Fiber


  • 2 boneless, skinless chicken breasts
  • 4 boneless, skinless chicken thighs
  • 1 cup low-fat buttermilk
  • 2 oz Worcestershire sauce
  • 2 tbsp cayenne pepper
  • 1/2 cup Grape Nuts cereal
  • 1/2 cup Corn Flakes cereal
  • 2 oz grated Parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp dried thyme
  • 4 oz egg whites
  • 2 oz grainy mustard
  • salt
  • pepper


  1. Preheat oven to 375 degrees.
  2. In a large mixing bowl, combine 4 boneless, skinless chicken thighs and 2 boneless, skinless chicken breasts with 2 ounces of Worcestershire sauce and 2 tablespoons of cayenne pepper. 
  3. Toss mixture to coat it, then refrigerate for 2 hours or overnight. 
  4. Preheat oven to 375 degrees. 
  5. Place a wire rack over a foil-lined baking sheet.
  6. In a shallow bowl, combine 4 ounces of egg whites with  2 ounces of grainy mustard. and 1 cup of low-fat buttermilk. Whisk carefully.
  7. In a food processor, pulse 1/2 cup of Grape Nuts cereal, a 1/2 cup of Corn Flakes cereal, 2 ounces of grated Parmesan cheese, 1 teaspoon of garlic powder, 1 teaspoon of dried oregano, and 1 teaspoon of dried thyme.
  8. Place the mixture in a shallow bowl.
  9. Place marinated chicken in the egg mixture dish, coat thoroughly, then dip the chicken in the dish with the dried ingredients.
  10. Put coated chicken on the wire rack. Repeat for all pieces of chicken.
  11. Bake for 20-30 minutes. Chicken is done when the juice runs clear, and the thermometer reads 160-165 degrees.
  12. Remove from the oven, let stand for 5 minutes, then serve.

Tags: Dinner, Cooking, Recipes, Lunch

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