There's no need to deep fry chicken to get the same crispy coating and wonderfully seasoned crust. Plus, removing the skin eliminates much of the fat content. Check out these comparisons:

1. Fried chicken breast with skin: 364 calories/19 grams fat
2. Roasted chicken breast with skin: 195 calories/8 grams fat
3. Baked chicken without skin (following recipe): 161 calories/3 grams fat

Ingredients

1/2 cup all-purpose flour

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon dried oregano

1/2 teaspoon mustard powder

1/2 teaspoon salt

1/4 teaspoon cayenne pepper

2 whole skinless chicken breasts (with bone), halved

Non-stick cooking spray

Directions

Preheat oven to 400 degrees. In a large zip-top bag, combine flour, garlic powder, onion powder, oregano, mustard powder, salt, and cayenne. Seal the top and shake to combine. Add chicken, seal the top and shake to coat chicken with flour mixture. Remove chicken from bag, discard flour mixture, and transfer chicken to a large baking sheet that has been coated with non-stick spray. Lightly spray the surface of chicken with non-stick spray.

Bake 35 minutes, until golden brown and cooked through (juices will run clear when meat is pierced with a fork). Serves 4.

Nutritional information (per serving)

Calories: 161 Fat: 3 grams Protein 27 grams Carbohydrates: 4 grams Sodium 354 mg