On Air - Oven-“Fried” Chicken with Cole Slaw
Next - Oven-“Fried” Chicken with Cole Slaw
Today's Schedule

Oven-“Fried” Chicken with Cole Slaw

Cook Yourself Thin USA • Food • Newsletter • Recipes

Serves 4

Corn flakes give oven-“fried” chicken the crunchy crust we like, without the fat of frying, or sautéing. Marinating the chicken for an hour in a buttermilk marinade, with garlic and herbs, gives additional flavor.

TIP: A combination of equal parts low-fat sour cream, and non-fat buttermilk in the cole slaw, makes a creamy, low-fat substitute for mayonnaise.
TIP: Reduced-fat mayonnaise is a better choice than non-fat (which tastes bad).

  • LAUREN: The tartar sauce adds a little richness to the thing, but it isn’t necessary.

Ingredients

  • For the Chicken
    • 2 cloves garlic, smashed
    • 1/4 teaspoon dried thyme
    • 1 bay leaf
    • 2 teaspoons salt
    • 1/4 teaspoon red pepper flakes
    • 1 cup non-fat buttermilk
    • 1 pound chicken tenders (about 12)
    • 3 cups corn flakes, crushed to medium crumbs
    • Non-stick cooking spray
  • For the Cole Slaw
    • 2 (10-ounce) bags cabbage slaw mix
    • 1 red bell pepper, sliced thin
    • 2 tablespoons thin-sliced red onion
    • 2 tablespoons shredded fresh basil leaves, plus whole leaves, for garnish
    • 2 tablespoons shredded fresh mint, plus whole leaves, for garnish
    • 2 tablespoons low-fat sour cream
    • 2 tablespoons non-fat buttermilk
    • 1 tablespoon seasoned rice wine vinegar
    • 2 to 3 dashes hot pepper sauce
    • 1/8 teaspoon salt
    • 1/8 teaspoon pepper
    • 8 cherry tomatoes, quartered, for garnish
  • For the Tartar Sauce
    • 2 tablespoons reduced fat mayonnaise
    • 2 tablespoons non-fat buttermilk
    • Juice of 1/2 lemon
    • 1/4 cup fresh parsley leaves, chopped
    • 1 tablespoon drained nonpareil capers
    • 1 tablespoon chopped sweet gherkin
    • 1 tablespoon water

Method

  1. For the chicken, in a medium bowl, combine the garlic, spices and buttermilk. Add the chicken and turn in the marinade. Cover and refrigerate 1 hour.
  2. For the coleslaw, in a large bowl, combine the cabbage slaw mix, bell pepper, onion, and shredded herbs. In a small bowl, whisk together the sour cream, buttermilk, vinegar, hot pepper sauce, salt, and pepper. Pour the dressing over the vegetables and toss to coat.
  3. For the tartar sauce, whisk together all of the ingredients in a small bowl.
  4. Preheat the oven to 400˚F. Line a baking sheet with aluminum foil and spray lightly with cooking spray. Place the cornflake crumbs on a plate. Drain the chicken tenders. Pick up a chicken tender with one hand, and turn in the cornflake coating, using the other hand to gently press additional coating onto the sides. Place on the prepared baking sheet. Continue on in this way to coat all of the chicken, arranging them on the baking sheet in a single layer. Bake until firm, about 15 minutes.
  5. To serve, divide the cole slaw between 4 bowls. Arrange 3 chicken tenders, standing up with wide ends at the bottom and overlapping slightly, at one side of each mound. Drizzle sauce over chicken. Garnish bowls with chopped cherry tomatoes, and fresh herbs.