Inside-Out "Fried" Chicken


  • Vegetable cooking spray
  • ½ cup yellow cornmeal
  • 8 pieces skinless bone-in chicken breast, thighs, or drumsticks
  • ½ tsp black pepper
  • ½ tsp salt
  • ¼ cup canola oil
  • 1 tsp garlic powder, optional
  • ½ cup seasoned dried breadcrumbs
  • ¼ tsp cayenne, optional


Preheat the oven to 400 degrees. Spray large sheet pan with cooking spray. Place the chicken into a bowl large enough to hold it. Pour the oil over the chicken and rub into all pieces. Set aside. Combine breadcrumbs, cornmeal, and seasonings in a separate large bowl. Dredge the chicken through the breadcrumb mixture. Arrange the chicken on a prepared pan so the pieces do not touch. Bake about 40 minutes, turning once halfway through the cooking. The internal temperature of the chicken should reach 165 degrees. Serve hot.

Transferring the cooking oil to the “inside,” under the breading, means lots of flavor, less time over the stove, and less fat. Prep time: 15 minutes. Cook time: 40 minutes.

Number of servings: 4
Serving size: 2 pieces of chicken
Calories per serving: 310
Total fat: 10 grams

Total carbohydrates: 6 grams

Source: American Diabetes Association