Baked Southern Fried Chicken with Barbecue Sauce

Staff Writer
Baked Southern Fried Chicken with Barbecue Sauce
Baked Southern Fried Chicken with Barbecue Sauce
Vanessa Stump

Baked Southern Fried Chicken with Barbecue Sauce

This delicious and slimmed-down version of everyone's favorite — fried chicken — is a recipe you'll want to make over and over again for the family. Oven-baking the chicken cuts out the grease, while a tangy barbecue sauce makes them finger-lickin' good.

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8
Servings
530
Calories Per Serving
Deliver Ingredients

Ingredients

For the barbecue sauce

  • 1/2 sweet onion, grated
  • 3/4 Cups reduced-sodium ketchup, preferably organic
  • 1/2 Cup low-sodium chicken broth
  • 1/4 Cup apple cider vinegar
  • 2 Tablespoons maple syrup
  • 1 Tablespoon Dijon mustard
  • 1 Tablespoon Worcestershire sauce
  • 1 Teaspoon hot sauce, such as Tabasco

For the chicken

  • Cooking spray
  • Six 2 1/2-ounce skinless boneless chicken thighs
  • 6 boneless, skinless chicken breast halves
  • 2 large limes, halved
  • 1/2 Cup plain nonfat yogurt
  • 3 cloves garlic, minced
  • 2 Tablespoons chopped cilantro
  • 1 jalapeño, halved, seeded, and chopped finely
  • 1 Cup panko breadcrumbs
  • 1 Tablespoon granulated onion
  • 1 Teaspoon seasoned salt, such as Lawry's
  • 1 Teaspoon ground cumin
  • 1 Teaspoon chipotle chili powder
  • 1 Teaspoon paprika

Directions

For the barbecue sauce

Combine the onion, ketchup, broth, vinegar, maple syrup, mustard, Worcestershire, and hot sauce in a small pot. Bring to a simmer over medium heat. Reduce the heat to low and simmer, stirring frequently, until slightly thickened, 10-15 minutes.

For the chicken

Preheat the oven to 375 degrees.

Line a rimmed baking pan with aluminum foil, then set a large wire rack on it. Coat the rack with cooking spray.

Put the chicken on a platter and poke small holes into the chicken using a fork or skewer. Squeeze the limes all over the chicken and massage into all of the pieces.

In a small bowl, combine the yogurt, garlic, cilantro, and jalapeño. Pour the marinade over the chicken and massage into the skin. Allow the chicken to marinate for 10 minutes.

On a large platter, combine the breadcrumbs, granulated onion, seasoned salt, cumin, chipotle powder, and paprika. Dredge the chicken in the seasoned breadcrumbs, pressing so the coating sticks to all sides. Gently shake off any excess crumbs and arrange the chicken side-by-side on the prepared rack.

Bake the chicken, turning halfway through, until golden brown and the juices run clear or until the chicken reaches an internal temperature of 165 degrees, about 25 minutes.

Southern Shopping Tip

Southern food is a mixture of Native American, Creole, and European influences. Staples of this comfort food include corn (in all its forms), honey, chicken, pork, and seafood, all easily found at any neighborhood grocery store.

Southern Cooking Tip

Southern and comfort food is often rich and heavy, be sure to include lots of greens and vegetables with these dishes.

Nutritional Facts

Total Fat
36g
55%
Sugar
11g
N/A
Saturated Fat
4g
19%
Cholesterol
84mg
28%
Protein
24g
48%
Carbs
29g
10%
Vitamin A
36µg
4%
Vitamin B12
0.5µg
7.9%
Vitamin B6
0.8mg
39.2%
Vitamin C
11mg
19%
Vitamin E
1mg
6%
Vitamin K
5µg
6%
Calcium
85mg
9%
Fiber
2g
7%
Folate (food)
19µg
N/A
Folate equivalent (total)
15µg
4%
Iron
1mg
8%
Magnesium
40mg
10%
Monounsaturated
20g
N/A
Niacin (B3)
9mg
44%
Phosphorus
254mg
36%
Polyunsaturated
9g
N/A
Potassium
531mg
15%
Riboflavin (B2)
0.3mg
19.7%
Sodium
644mg
27%
Sugars, added
3g
N/A
Thiamin (B1)
0.1mg
8.8%
Zinc
1mg
9%

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