Healthy Fried Chicken 

A great recipe to get your fried chicken fix without the guilt!  Courtesy of Delish.com

Ingredients:
1 1/2 cup(s) buttermilk
1/2 teaspoon(s) ground red pepper (cayenne)
3/4 teaspoon(s) salt
1 (3-pound) cut-up chicken, skin removed from all pieces except wings
1 1/2 cup(s) panko (Japanese-style) bread crumbs
1 teaspoon(s) grated fresh lemon peel
Directions:
1.  In large self-sealing plastic bag, place buttermilk, ground red pepper, and 3/4 teaspoon salt; add chicken pieces, turning to coat. Seal bag, pressing out excess air. Refrigerate chicken at least 1 hour or preferably overnight, turning bag over once.

2.  Preheat oven to 425 degrees F. Spray 15 1/2″ by 10 1/2″ jelly-roll pan with nonstick spray. In large bowl, combine panko and lemon peel.

3.  Remove chicken from marinade, shaking off excess. Discard marinade. Add chicken pieces, a few at a time, to panko mixture, turning to coat. Place chicken in prepared pan.
 
4.  Bake 30 to 35 minutes or until coating is crisp and juices run clear when thickest part of chicken is pierced with tip of knife. For browner coating, after chicken is cooked, turn oven to broil. Broil chicken 5 to 6 inches from source of heat 1 to 2 minutes or until golden.

Nutritional Information:
Calories 305
Total Fat 9g
Saturated Fat 3g
Cholesterol 101mg
Sodium 370mg
Total Carbohydrate 16g
Dietary Fiber 1g
Protein 36g