1 C. low-fat buttermilk
2 large egg whites, beaten
1 C. all-purpose flour
1/3 C. cornmeal
1 t. salt, divided
3/4 t. freshly ground black pepper
1/4 t. ground red pepper
2 chicken breasts halves, skinned
2 chicken thighs, skinned
2 chicken drumsticks, skinned
2 T. canola oil
Preheat oven to 425 F.
Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish, stir well with a whisk. Combine flour, cornmeal, 1/2 t. salt, black pepper and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 t. salt. Dip chicken in buttermilk mixture; dredge in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425 F for 30 minutes or until chicken is done.
4 servings (1 breast or 1 leg and 1 thigh)
450 calories, 13.8g fat, 43.5g protein, 35.3g carbs, 1.7g fiber. 803mg sodium