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

Serve up a Southern-style, crispy breaded chicken recipe that cooks to golden-brown perfection in just 25 minutes. A spicy yogurt marinade ensures maximum juiciness and bold, authentic flavor.

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

Craving the classic taste of fried chicken but watching your health? You’ll love this heart healthy chicken recipe that's low fat (2g of saturated fat) and lower sodium (462 mg) but loaded with taste. This deliciously crispy and healthy southern food is a game-changer! Oven fried chicken, which you can make with chicken breasts or chicken thighs, is a guilt-free way to satisfy your southern food cravings in just 60 minutes while keeping your health a priority.

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.

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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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More Recipes Like Crispy Southern Chicken

If you’re in the mood for crispy chicken that tastes decadent but is healthy, try one of our enticing chicken recipes for dinner, such as Crispy Baked Chicken, Pecan-Crusted Baked Chicken, Chicken Nuggets or Buffalo Chicken Tenders. These healthy chicken recipes combine classic flavors, perfect for satisfying your appetite, with the healthfulness your body deserves.

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