Baked Southern Fried Chicken with Barbecue Sauce

Baked Southern Fried Chicken with Barbecue Sauce
Staff Writer
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
64
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.

Nutritional Facts

Total Fat
1g
1%
Sugar
7g
8%
Cholesterol
4mg
1%
Carbohydrate, by difference
12g
9%
Protein
3g
7%
Vitamin A, RAE
26µg
4%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
3µg
3%
Calcium, Ca
33mg
3%
Choline, total
3mg
1%
Fiber, total dietary
1g
4%
Folate, total
5µg
1%
Iron, Fe
1mg
6%
Magnesium, Mg
7mg
2%
Phosphorus, P
39mg
6%
Selenium, Se
3µg
5%
Sodium, Na
334mg
22%
Water
37g
1%

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.