A lower-calorie way to make Fried Chicken
Fried Chicken — oven-crisp with corn, greens and potato salad
Buttermilk-brined chicken with a thin oven-crisp coating delivers classic fried-chicken flavor without deep frying, about 510 calories per serving.
Skinless chicken is brined, drained and dried before a thin flour-cornmeal coating. It bakes on a preheated rack so hot air reaches every side. The crust should be craggy, dark gold and dry while the center stays juicy, with no greasy batter layer or pale flour patches.
What changes—and what stays
From deep-fried with skin, buttery sides and biscuits often 800–1,100 kcal to 510 calories
Remove skin, use a thin buttermilk coating and oven-fry on a rack with measured oil instead of deep frying. Buttermilk tang, paprika, garlic, black pepper, thyme and a dark toasted crust create Southern fried-chicken character.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Remove skin, use a thin buttermilk coating and oven-fry on a rack with measured oil instead of deep frying | Buttermilk tang, paprika, garlic, black pepper, thyme and a dark toasted crust create Southern fried-chicken character. |
How the flavor stays
Buttermilk tang, paprika, garlic, black pepper, thyme and a dark toasted crust create Southern fried-chicken character.
A cost rule that survives inflation
Bone-in chicken, cabbage greens, corn and potatoes make eight full plates with familiar low-cost supermarket foods.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 1.8 kgskinless bone-in chicken pieces
- 800 mllow-fat buttermilk
- 220 gwhole-wheat flour
- 100 gcornmeal
- 35 gcanola oil spray
- 800 gpotatoes
- 600 gcollard greens
- 600 gcorn kernels
- 18 gpaprika garlic and thyme
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Brine drain and dry
Soak chicken in seasoned buttermilk, drain well and pat away loose liquid before coating
Look for: The chicken is moist but not dripping and the tray holds no pool of buttermilk
Step 2 · follow the visible cue
Apply a thin craggy coat
Press each piece once into flour and cornmeal, shake hard and mist only the dry patches
Look for: A thin uneven coating clings with visible chicken shape and no thick wet batter
Step 3 · follow the visible cue
Bake raised on a hot rack
Set pieces apart on a preheated rack and bake without crowding until the underside crisps
Look for: Hot air surrounds each piece and the coating turns dry gold without a grease puddle
Step 4 · follow the visible cue
Check temperature and rest
Cook the thickest piece to a safe center, then rest uncovered so steam cannot soften the crust
Look for: The crust is dark and crisp and the cut center is moist with clear juices
Calories at the same serving size
230 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Fried Chicken within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount needed.
Cool Fried Chicken within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount needed.
Frequently asked questions
Can Fried Chicken be prepared a day ahead?
Yes. Keep crisp, fresh, and starchy components separate, then combine only during gentle reheating. Cool Fried Chicken within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount needed.
What does the calorie figure for Fried Chicken include?
It covers one of the stated servings and only the listed ingredient quantities, not extra sides or sauces. Remove skin, use a thin buttermilk coating and oven-fry on a rack with measured oil instead of deep frying.
- skinless bone-in chicken pieces1.8 kg
- low-fat buttermilk800 ml
- whole-wheat flour220 g
- cornmeal100 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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