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Latin Baked Fried Chicken

Latin Baked Fried Chicken
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Latin Comfort Foods Made Healthy. Recipe Credit: . Photo Credit: Mittera.
Summary

Breaking news: the secret to great fried chicken without the frying has been discovered! Okay, all jokes aside, would you have ever dreamed that having fried chicken would be possible when eating healthy? You will love me forever for this baked, crispy, and moist chicken recipe. We can live happily ever after with our baked fried chicken.

Receta en Español: Pollo Frito al Horno

To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks. 

  • Prep time
    10 min
  • Cook time
    30 min
  • Servings
    4 Servings
  • Serving size
    1 cutlet
Dinner Lunch Main Dish CKD Dialysis Kidney-Friendly Lower Carb Kid Friendly Latin American Mexican/Southwestern
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 cutlet
  • Amount per serving Calories 200

  • Total Fat 3.5g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 80mg
  • Sodium 260mg
  • Total Carbohydrate 9g
    • Dietary Fiber 1g
    • Total Sugars 1g
  • Protein 32g
  • Potassium 300mg
  • Phosphorus 240mg

Choices/Exchanges: 1/2 Starch, 4 Lean protein

Dinner Lunch Main Dish CKD Dialysis Kidney-Friendly Lower Carb Kid Friendly Latin American Mexican/Southwestern
Ingredients

Ingredients

  • nonstick cooking spray
    1
  • lime juice (from 2 limes)
    1/4 cup
  • egg white
    1
  • lower sodium soy sauce
    1 tsp
  • dried oregano
    1/2 tsp
  • garlic (minced)
    2 clove
  • whole-wheat panko bread crumbs
    1/2 cup
  • Adobo seasoning
    3/4 tsp
  • salt
    1/4 tsp
  • thin-sliced chicken cutlets
    4 (5 oz) cutlets

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Directions

Directions

  1. Preheat the oven to 425ºF. Lightly spray a small baking sheet with nonstick spray.

  2. Place baking sheet in oven for 10 minutes to heat prior to putting the chicken cutlets on it.

  3. Whisk together the lime juice, egg white, soy sauce, oregano, and garlic in a medium bowl.

  4. Place the panko, adobo seasoning, and salt on a sheet of wax paper. Dip the chicken, one piece at a time, into the lime mixture then into the panko mixture, pressing lightly so the crumbs adhere.

  5. Place the chicken on the baking sheet. Lightly spray with nonstick spray. Bake, without turning, until the crust is golden and the chicken is cooked through, about 20 minutes.

Reviews

Reviews

Write a Review
  • Recommended

    We really liked this! I let the chicken marinate in the lime mixture for about 20 minutes.

  • Recommended

    Very tasty, just a bit on the spicy side. I would cut down on the salt too.