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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Southern "Fried" Chicken

Source: dLife

A crispy seasoned coated chicken that maintains the crunch, taste, and texture of deep-fried chicken but without the fat.

Nutrition Facts

Makes 8 servings
Amount Per Serving

Calories	281.8

Total Carbs	5.0 g

Dietary Fiber	1.6 g

Sugars	2.4 g

Total Fat	18.4 g

Saturated Fat	5.2 g

Unsaturated Fat	3.8 g

Potassium	255.1 mg

Protein	22.6 g

Sodium	257.1 mg

Dietary Exchanges 18.4 Fat, 2.8 Meat, 0.1 Milk, 0.2 Starch,

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 each cooking spray 0.5
0 1/2 cup grated parmesan cheese, low sodium 0.5
0 1/2 cup wheat germ 0.5
0 1/2 tsp ground rosemary 0.5
0 1/2 tsp onion powder 0.5
0 1/2 tsp powdered garlic 0.5
0 1/2 tsp salt 0.25
0 1/4 tsp ground thyme 0.125
0.125 tsp black pepper 0.75
0 3/4 cup low fat buttermilk 8.0
8 each chicken thighs

Directions

Preheat oven to 350 degrees. Spray a baking sheet with the cooking spray and set aside.
Combine the Parmesan cheese, wheat germ, rosemary, onion powder, garlic, salt, thyme, and pepper in a shallow bowl.
In another bowl, add the buttermilk.
Dip the chicken in the buttermilk, then roll in the wheat germ mixture and place on the baking sheet.
Bake for 50 minutes or until tender and no longer pink on the inside.