Heart Healthy Crispy Southern Chicken

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic

Savor the classic flavor of heart healthy fried chicken with this crispy heart healthy Southern chicken recipe that's oven fried. It's moist, juicy and one of our best heart healthy chicken recipes because we start by marinating chicken breasts or healthy chicken thighs in a coating of creamy yogurt sauce. If you're looking for healthy Southern meals, this is a healthy fried chicken recipe that's both low fat and low cholesterol.

Try this Southern chicken recipe for diabetics, too, because it's high protein chicken with low carbs and ready to serve in under 30 minutes.

Total Time
60 minutes
Servings
6
Calories
256
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Why You’ll Love This Heart Healthy Crispy Southern Chicken

Craving the classic taste of fried chicken but in a heart healthy meal? You’ll love this heart healthy chicken recipe that's low fat (2g of saturated fat) and low sodium, but loaded with taste. This deliciously crispy and healthy southern recipe is a game-changer! Make a heart-healthy fried chicken dinner by baking crispy chicken breasts or chicken thighs to satisfy your southern food cravings in just 60 minutes.

If you’re looking for a healthier alternative to traditional fried chicken, you’ll want to give oven fried chicken a try. This low calorie oven fried chicken is crispy, flavorful and waistline-friendly, clocking in at just 256 calories and a whopping 35 grams of protein per serving. Since it’s lower in fat and carbs than regular southern fried chicken, it’s also a diabetic chicken recipe that is sure to satisfy.

Although you may think that fried chicken is all about the breading, the flavor starts with the marinade. To create a tasty and well-balanced marinade, combine ingredients like yogurt, citrus juice, herbs and spices. Ensure the chicken is fully submerged in the marinade and let it rest in the refrigerator for at least 2 hours, or ideally overnight, to allow the flavors to penetrate before cooking. This intensifies the flavor of any marinated chicken recipe and helps the meat stay juicier.

To round out your southern-inspired meal, pair this baked chicken recipe with Heart Healthy Mac and Cheese if you’re in the mood for a comforting classic or serve it alongside homemade Garlic Mashed Potatoes. You can also elevate this crispy baked chicken dish with a side of fluffy and crumbly Homemade Cornbread, adding a delightful touch of sweetness to this healthy southern meal.

Photo Credit: Shutterstock
Health eCooks Cookbook on Amazon

Ingredients

Recipe yields 6 servings

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How to Make Crispy Southern Chicken

  1. Step 1

    In a large bowl, combine the yogurt, thyme, garlic, paprika, cayenne and salt and mix well. Add the chicken and coat it with the mixture. Marinate the chicken, covered and refrigerated, for 2 hours or overnight.

  2. Step 2

    Preheat the oven to 400°.

  3. Step 3

    Lightly coat a shallow roasting pan with nonstick cooking spray. In a shallow dish, combine the butter and bread crumbs. Dredge the chicken in the bread crumbs, shaking off the excess. Transfer the coated chicken pieces to the pan.

  4. Step 4

    Bake chicken breasts for 25 minutes and thighs for 30 to 35 minutes, or until tender.

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Nutrition Facts

Serving Size:
4 oz chicken

256
Calories
5
g
Fat
84
mg
Cholesterol
462
mg
Sodium
16
g
Carbs
2
g
Sat. Fat
1
g
Fiber
35
g
Protein
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