Health and Wellness > Healthy Soul Food Recipes
SOUTHERN OVEN-FRIED CHICKEN
Ingredients
1 [2 ½ - 3 lb] Chicken (Fryer)
¼ tsp. Salt
½ tsp. Garlic Powder
¼ tsp. Curry powder
¼ tsp. Ground Cummin
¼ tsp. Paprika
¼ tsp. Ground Red Pepper (Optional)
¼ tsp. Ground Black Pepper
½ C. All Purpose Flour
¼ C. Yellow Cornmeal
½ C. Low Fat or Nonfat Buttermilk
1 TSP. Low Sodium Worcestershire Sauce
Nutrition
1 TSP. Mustard
Yield: ...................................................................................4 servings
Calories: .................................................................... 353 per serving
Nonstick Butter-Flavored Vegetable Spray Fat: .......................................................................................10 grams
Sodium: ......................................................................304 milligrams
Cholesterol ..................................................................130 milligrams
Cooking Instructions
1. Preheat the oven to 350 F.
2. Remove the skin and fat from the chicken and discard.
3. Cut the chicken into six-eight serving size pieces, then
debone the breast.
4. In a small bowl, combine the next seven ingredients to
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make the seasoning mix. Mix well and reserve ½ tsp. Of other health information in “Good Health
the seasoning mix; sprinkle the remaining seasoning over
for African Americans” by Barbara M.
the chicken and set aside.
Dixon and Josleen Wilson.
5. In a shallow baking dish, combine flour, cornmeal and the
reserved seasoning; mix well and set aside.
6. In a medium bowl beat together the milk, Worcestershire
sauce and mustard. Add the chicken and coat well, then
roll into the flour mixture, covering well.
7. Arrange the chicken pieces on a large baking sheet that
has been lightly sprayed with butter-flavored nonstick
vegetable cooking spray. Lightly spray each piece
of chicken with the nonstick vegetable cooking spray; this
keeps the moisture in.
8. Bake for 30 minutes or until the chicken is golden brown,
crisp, tender.
10  NAPTURAL ROOTS  VOLUME 3, ISSUE 2
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