Oven-Fried Chicken


What a difference it makes to soak chicken in milk! I tried this classic frying technique for baking, and wow. I’ve never had chicken so moist! This means a lot coming from me, who always overcooks meat.

This recipe is meant to replace fried chicken in the GERD diet, as deep-fried food is one of the absolute worst items for reflux (along with carbonated beverages, caffeine, and chocolate). For me, who has never tried to deep-fry anything, it’s a way to finally cook a tender piece of chicken.

The dried spices add a lot of flavor here. It’s still a mild dish, since I can’t slather it with spicy mustard—but my husband eats it that way and loves it. Try this chicken on a salad (lightly dressed with 1/2 tbsp rice vinegar and 1/2 tbsp olive oil) or as a main dish with a side of roasted veggies and potatoes.


  • 2 chicken breasts
  • 3/4 cup milk
  • cooking spray
  • scant 1/2 cup plain or whole-wheat breadcrumbs
  • 1 egg white
  • 1 tsp low-sodium soy sauce
  • 1/4 cup white whole wheat flour
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp dried dill
  • 1/2 tsp dried thyme
  • sea salt to taste (I used 5 turns from a grinder)



  1. Remove visible fat from the chicken. Then slice into each breast horizontally to make cutlets. (I started with extra-large breast pieces, and after cutting each one, I had a perfect-thickness piece and a thin, flimsy piece. I cut the perfect-thinness pieces in half and chopped the flimsy pieces to use later.)
  2. Put chicken in a baking dish in a single layer and cover with the milk. Cover and refrigerate for 20 to 30 minutes.
  3. Line a rimmed cookie sheet with foil, and put a cooling rack on top. Spray the rack with cooking spray. Put in oven and preheat to 400 degrees.IMG_4316
  4. Arrange an assembly line of 3 shallow dishes. In one add the breadcrumbs; in one add the egg white and soy sauce, lightly beaten; and in one mix the flour and spices.
  5. Pick up each chicken piece and allow the milk to drip off. Dredge in flour, dip in egg, and roll in breadcrumbs. Place on the preheated baking sheet and spray the tops with cooking spray.
  6. Cook for 11 minutes at 400 degrees, flipping once. Cut into the largest piece after 11 minutes to ensure that it’s fully cooked.



Serves 2. Adapted from http://kosherfood.about.com/od/kosherpoultryrecipes/r/schnitzelnofry.htm


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