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Oven-Fried Chicken Recipe


Atkins Oven-Fried Chicken
1.6g
Net Carbs
Prep Time: 35 Minutes
Style:American
Cook Time: 60 Minutes
Phase: Phase 1
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.

31g

Protein

19.2g

Fat

0.9g

Fiber

310.9kcal

Calories

calculator How to Calculate Atkins Net Carbs

INGREDIENTS

  • 1 tbsp Salt
  • 5 cup (8 fl oz) Water
  • 64 oz, with bone, raw (yield after cooking, bone removed) Chicken
  • 2 tablespoon Unsalted Butter Stick
  • 1/2 cup Whole Grain Soy Flour
  • 1/2 cup Parmesan Cheese (Grated)
  • 1 tsp Paprika
  • 1/4 tsp Red or Cayenne Pepper

DIRECTIONS

Purchase your favorite chicken parts - are you a wing lover or leg lover?  You will need 4 pounds with the bones (to serve 8).
  1. In an 8-quart stockpot, combine 1 tablespoon salt and 2 cups hot water; stir to dissolve salt. Add chicken pieces to pot. Add the remaining water to 1 quart of ice cubes and add to the pot. Cover and refrigerate 1 hour. Drain off water. Using paper towels, pat chicken pieces until completely dry.
  2. Adjust oven rack to lowest position in oven. Heat oven to 400°F. Brush a jelly-roll pan (not Teflon-lined) with melted butter; set aside.
  3. In a 1-gallon resealable freezer bag, combine soy flour, Parmesan, paprika and cayenne. Shake well to combine.
  4. Add chicken, 1 piece at a time, and shake vigorously until thoroughly coated. Remove from bag, shaking off excess coating mix, and place chicken pieces skin-side down on prepared pan. Reserve leftover coating mix.
  5. Bake chicken until golden brown and crisp on bottom, about 50 minutes. Remove from oven. Carefully tilt pan and spoon some melted butter over top of chicken pieces.
  6. Using a thin spatula, loosen chicken pieces from pan and turn skin-side up. (For extra crispy chicken, sprinkle 2 tablespoons of the reserved coating mix over chicken and spoon butter over top.) Bake chicken until browned on bottom, about 10 minutes more.
  7. Using a spatula, transfer chicken to a platter lined with paper towels to drain. Sprinkle with remaining 1/4 teaspoon salt. Serve hot, cold or at room temperature.

Cooking Tip

Whether you're feeding a family or cooking for one, you can update the serving settings above to reveal the required amount of ingredients.

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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