Ingredients

• 3 spray(s) cooking spray
• 1 pound(s) uncooked boneless skinless chicken breast(s), four 4-oz pieces
• ¹/₂ tsp table salt, divided, or to taste
• ¹/₄ tsp cayenne pepper, divided, or to taste
• ¹/₃ cup(s) all-purpose flour
• 3 oz low-fat buttermilk
• ¹/₂ cup(s) cornflake crumbs

How To Make Best Southern Fried Chicken Batter

Preheat oven to 375ºF. Lightly coat an 13- X 8- X 2-inch baking dish with cooking spray; set aside.

Season chicken with salt and cayenne pepper to taste; set aside.

Combine flour, 1/4 teaspoon salt and 1/8 teaspoon cayenne pepper together in a medium-size bowl. Place buttermilk and cornflakes crumbs in 2 separate shallow bowls.

Dredge chicken in flour mixture and evenly coat both sides. Next, dip chicken into buttermilk and turn to coat both sides. Last, dredge chicken in cornflake crumbs and turn to coat both sides.

Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink in center, about 25 to 30 minutes (there is no need to flip the chicken during baking).

Here’s the nutritional information for the Southern Fried Chicken recipe, per serving:

– **Calories**: Approximately 210 calories
– **Protein**: Approximately 25g
– **Fat**: Approximately 3g
– **Carbohydrates**: Approximately 19g
– **Fiber**: Approximately 1g
– **Net Carbs**: Approximately 18g

Please note that these values are approximate and can vary based on factors like the exact ingredients used and serving sizes.

1. **Calories**:
– Chicken Breast: Boneless, skinless chicken breast is a lean source of protein. At approximately 110 calories per 4-ounce serving, the chicken contributes significantly to the calorie count of the dish.
– Flour: All-purpose flour adds calories to the dish, contributing approximately 110 calories per 1/3 cup used.
– Buttermilk: Low-fat buttermilk is relatively low in calories, providing around 25 calories per 3 ounces.
– Cornflake Crumbs: Cornflake crumbs add texture and flavor to the chicken. They contribute about 65 calories per 1/2 cup used.

2. **Protein**:
– Chicken Breast: A 4-ounce serving of chicken breast provides roughly 25 grams of protein, making it a significant source of this macronutrient.
– Buttermilk and Cornflake Crumbs: While they contribute some protein, the amount is relatively small compared to the chicken breast.

3. **Fat**:
– Chicken Breast: Skinless chicken breast is low in fat, providing about 3 grams of fat per 4-ounce serving.
– Buttermilk: Low-fat buttermilk contains a small amount of fat, contributing to the overall fat content of the dish.
– Cornflake Crumbs: Cornflake crumbs may contain a small amount of fat from any added oils or fats used in the manufacturing process.

4. **Carbohydrates**:
– Flour: All-purpose flour is a significant source of carbohydrates, providing around 23 grams per 1/3 cup.
– Buttermilk: Low-fat buttermilk contains some carbohydrates, contributing to the overall carb count of the dish.
– Cornflake Crumbs: Cornflake crumbs contain carbohydrates, primarily from the cornmeal used to make the flakes.

5. **Fiber**:
– The dish contains a small amount of fiber, primarily from the cornflake crumbs and possibly from the flour used in the recipe.

6. **Net Carbs**:
– Net carbs refer to the total carbohydrates minus the fiber content. In this dish, the net carbs are calculated to be around 18 grams per serving, considering the carbohydrates and fiber content of the ingredients.

Overall, while this recipe provides a good amount of protein from the chicken breast, it also contains moderate amounts of carbohydrates from the flour and cornflake crumbs. It’s a relatively balanced dish but may not be suitable for very low-carb diets.