Air fryer buttermilk fried chicken
Oct 14, 2022 • 25 min
This winner of a recipe tastes indulgent, but it's actually diabetes-friendly. An air fryer is a great way to get a crispy, crunchy fried chicken crust without the high-fat content of traditional frying methods. Cornflakes and low-fat buttermilk offer an extra boost of flavor while keeping the overall sodium content lower, and boneless, skinless chicken breast provides lean protein to fill you up.
- 1/3 c. low-fat buttermilk
- 1 lb. boneless, skinless chicken breast
- 6 Tbsp. cornflakes
- 3 Tbsp. stone-ground cornmeal
- 1 tsp. garlic powder
- 1 tsp. paprika
- ¼ tsp. salt
- ¼ tsp. coarse ground black pepper
- ¼ tsp. hot sauce
- Nonstick cooking spray
In a small, deep bowl, stir together buttermilk and hot sauce.
Place chicken in the buttermilk mixture. Allow to stand for 15 minutes.
Put cornflakes into a food processor and process until coarse crumbs form. Or if you don't have a food processor, simply crush cornflakes in a plastic bag with a rolling pin.
Add cornmeal, garlic powder, paprika, salt and pepper until evenly mixed. Pour crumb mixure into a shallow bowl.
Coat chicken pieces evenly in the cornflake mixture. Then place the coated chicken pieces on a wire rack.
Set the temperature to 375º F and air fry for 7 minutes.
Turn the chicken pieces. Air fry for an additional 7–10 minutes or until the chicken is done and a meat thermometer inserted in the center registers at 165° F.
Serving size: 1 (4 oz.) piece of chicken
Amount per serving
Total fat 3.5g; saturated fat 1g; trans fat 0g
Total carbohydrate 7g; dietary fiber 1g; total sugars 0g
Adapted from diabetesfoodhub.org