Oven Fried Chicken

Enjoy all the crunch of fried chicken without the oil or mess. A bright, zesty marinade of lemon, rosemary, and spices keeps each piece tender and flavorful, while a coating of cornmeal and whole wheat breadcrumbs bakes up perfectly crisp. Using a rack ensures every bite stays golden and never soggy.

YIELD: 4 servings | PREP: 2 hrs 30 min (includes marinating) | COOK: 1 hr 45 min

Ingredients

  • 1 lemon
  • 1/2 cup low-fat milk
  • 1/2 teaspoon granulated sugar
  • 1/4 teaspoon cayenne pepper
  • 2 teaspoons chopped fresh rosemary, plus 2 whole sprigs
  • 4 cloves garlic, peeled and smashed
  • 2 pounds bone-in skinless chicken legs and thighs
  • 2 slices whole wheat bread (3 ounces)
  • 1/4 cup yellow cornmeal
  • 2 tablespoons grated Parmesan cheese, optional
  • Kosher salt and freshly ground black pepper

Directions

  1. Finely grate 1 teaspoon of zest from the lemon and set aside. Squeeze the lemon juice into a medium bowl.
  2. Whisk in the milk, sugar, and cayenne until the sugar dissolves. Add the rosemary sprigs and garlic.
  3. Pierce each chicken piece several times with a fork, then add to the milk mixture, turning to coat well.
  4. Cover and marinate in the refrigerator for 2 hours.
  5. Preheat the oven to 300°F. Lay the bread on a baking sheet in a single layer.
  6. Bake, turning a few times, until the bread is crisp and dry — about 45 minutes to 1 hour.
  7. Cool the bread completely, then break into pieces and pulse in a food processor to form coarse crumbs.
  8. Increase the oven temperature to 375°F. In a shallow dish, combine the bread crumbs, cornmeal, Parmesan (if using), chopped rosemary, and reserved zest.
  9. Season the mixture with salt and pepper.
  10. Line a baking sheet with aluminum foil and top with a wire rack. Coat the rack well with nonstick cooking spray.
  11. Working one piece at a time, remove the chicken from the marinade, letting the excess drip off. Press into the crumb mixture until well coated, and place on the prepared rack. Repeat with remaining chicken.
  12. Mist the coated chicken with nonstick spray and bake until crisp and a thermometer inserted into the thickest part registers 160°F, about 50–55 minutes. Serve warm or at room temperature.

Nutrition Facts

Per Serving: 328 Calories, 10g Fat, 10g Carbs, 48g Protein