My Mom's Oven "Fried" Chicken

A pastor concerned about obesity in his congregation offers this healthy alternative to an old Southern favorite.

By Rev. Michael O. Minor, Memphis, Tennessee

As appeared in

To be truly tasty, chicken doesn't have to be fried, as this recipe deliciously proves.


1 3-lb. chicken, cut up, or your favorite chicken parts
1 tsp. garlic powder
½ tsp. black pepper
1 tsp. Mrs. Dash Lemon Pepper Season Blend (salt-free)
1½ tsp. low-sodium seasoned salt
1 c. unseasoned bread crumbs or crushed corn flakes


1. Preheat oven to 350° F.

2. Wash chicken. Pat dry. Spray with nonstick cooking spray to help crumbs adhere to chicken.

3. Mix coating ingredients together in bowl.

4. Dredge chicken in coating. Place in cooking pan that has been sprayed with non-stick cooking spray.

5. Bake until juice runs clear (about 45-60 minutes).

6. Serve with favorite vegetable.

Serves 4 to 6. Adust seasoning to taste.

Nutritional Information (based on four servings):  Calories: 250; Fat: 7g; Cholesterol: 80mg; Sodium: 280mg; Total Carbohydrates: 20g; Dietary Fiber: 1g; Sugars: 2g; Protein: 23g.

Don't miss Rev. Minor's inspiring story about working to improve the diet and lifestyle of the members of his congregation.


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Your Comments (4)

Thanks for sharing your recipe. I am not very young (66) but have become diabetic last June and my husband has been diabetic for years. We are looking for heart healthy ways to keep the weight off and enjoy food. Yours sounds real tasty.

Thanks so much! I made it today and it's great!

I have subscribed to this great magazine for many years and always look forward to each issue. I will be making this recipe soon and I wonder about the calorie count. It says nothing about removing the skin; is that calorie count including the skin or for skinless chicken? Just curious. Keep up the good work at the magazine!

A faithful reader,


Hi Pam, thanks for the kind words and for your loyal readership. To answer your question, we used skinless chicken in calculating that nutritional value.