Light Oven-Fried Chicken Recipe
Light Oven-Fried Chicken Recipe photo by Taste of Home
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Light Oven-Fried Chicken Recipe

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Tarragon, ginger and cayenne pepper season the cornmeal coating that Daucia Brooks of Westmoreland, Tennessee uses on her golden "fried" chicken. The moist meat and crunchy coating are sure to make this homey entree in a mealtime mainstay at you house, too.
TOTAL TIME: Prep: 10 min. Bake: 50 min.
MAKES:6 servings
TOTAL TIME: Prep: 10 min. Bake: 50 min.
MAKES: 6 servings


  • 1/2 cup cornmeal
  • 1/2 cup dry bread crumbs
  • 1 teaspoon dried tarragon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon pepper
  • 3 egg whites
  • 2 tablespoons fat-free milk
  • 1/2 cup all-purpose flour
  • 6 bone-in chicken breast halves (6 ounces each)
  • Refrigerated butter-flavored spray

Nutritional Facts

1 each: 248 calories, 2g fat (1g saturated fat), 63mg cholesterol, 375mg sodium, 24g carbohydrate (0 sugars, 1g fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch.


  1. In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
  2. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until chicken is golden brown and crispy and juices run clear. Yield: 6 servings.
Originally published as Oven-Fried Chicken in Light & Tasty June/July 2002, p33

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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hotfudgesundae User ID: 3463962 226379
Reviewed May. 15, 2015

"Nice flavor, easy to make. Will save this recipe, for sure!"

mamamarie User ID: 568814 85881
Reviewed Dec. 23, 2013

"Good. I did not use the tarragon or ginger. Used parsley and garlic instead. Also used extra virgin olive oil instead of the butter flavred SPRAY."

ConnieK User ID: 282614 84415
Reviewed Jul. 5, 2012

"I thought this was good but mine came out a little dry (???). I just saw the ingredient list calls for 3 egg whites, I only used 2; maybe this was why it turned out a little dry (?) Will try again since I love fried chicken and have been looking for lighter versions."

palmki User ID: 5282673 111686
Reviewed Aug. 15, 2010

"This is wonderful. The chicken was moist. Just the right amount of seasoning on the coating. And I didn't have to scrub the pan; easy clean-up. Will be making again."

euge1 User ID: 3773156 79302
Reviewed Jan. 9, 2010

"delicous used dried bread crumbs and added flax seed to it"

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