This is about as low-fat as you will get for a fried chicken recipe that still retains it’s authenticity and it’s done in the oven with egg whites.
Soaking the chicken in the buttermilk overnight really helps the tenderness of the chicken
1 cup low-fat buttermilk
2 large egg whites, beaten
1 cup all-purpose flour (about 4 1/2 oz)
1/3 cup cornmeal
1 tsp salt, divided
3/4 tsp freshly ground black pepper
1/4 tsp ground red pepper (Cayenne)
1/4 to 1/2 tsp each of dried oregano, chile powder, dried sage, basil and marjoram, paprika, onion salt and garlic powder
2 chicken breast halves, skinned (about 1lb)
2 chicken thighs, skinned (about 1/2 lb)
2 chicken drumsticks, skinned (about 1/2 lb)
2 tbsp canola oil
Cooking spray
Preheat the oven to 425 F
Cover a large baking sheet with parchment paper. Put the egg whites in a shallow dish and whisk well.
Combine the flour, cornmeal, 1/2 tsp salt, black pepper and red pepper, (Cayenne) all the herbs and other seasoning in a separate shallow dish.
Sprinkle the chicken evenly with the remaining 1/2 tsp salt. Dip the chicken into the egg whites.
Dredge chicken in the flour/cornmeal mixture
Heat the oil in a large non stick skillet over medium-high heat. Add the chicken to the pan and cook 4 minutes on each side until lightly browned.
Place the chicken on the prepared baking sheet and lightly coat it with cooking spray.
Bake at 425 F for about 30 minutes or until the chicken is done