Go Back Email Link
–+ servings

Skinny Fried Chicken with Spicy BBQ Sauce

Skinny Fried Chicken with Spicy BBQ Sauce

Ingredients
  

  • ½ cup all-purpose flour
  • ½ teaspoon chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon cayenne pepper to taste, for desired amount of spice
  • 6 chicken breasts (4 ounces each) boneless, skinless
  • Cooking spray
  • 1 tablespoon olive oil
  • ½ cup barbecue sauce, I used Sweet Baby Rays, see shopping tip
  • Tabasco sauce, to taste

Instructions
 

  • Add flour and all dry seasonings to a plastic bag.  Place chicken breasts in bag and seal.  Shake well to coat.  Refrigerate in plastic bag for at least 20 minutes. Can be stored in the fridge for several hours.
  • Preheat oven to 350 degrees.  Coat a large, nonstick pan with cooking spray. Heat olive oil in pan and swirl around. Add all chicken breasts to pan and fry on each side, for about 3 minutes, until browned.
  • Line a baking pan or cookie sheet with foil.  Place browned chicken breasts on pan.
  • In a small bowl, combine barbecue sauce and tabasco sauce. Start with 4-5 drops, mix well and taste it. Add more, if desired.  Spread each chicken breast with sauce.
  • Bake in oven for about 15 minutes. Cut into 1 breast to make sure it’s cooked through and white inside.

Nutrition

Serving: 1breastCalories: 227kcalCarbohydrates: 21gProtein: 27gFat: 4gSaturated Fat: 1gCholesterol: 55mgSodium: 271mgSugar: 11gBlue Smart Points: 4Green Smart Points: 6Plus Points: 6