4 skinless chicken breasts
1 cup lowfat buttermilk
1 tsp canola oil
1 cup unbleached flour
2 tsps fresh cracked black pepper
2 tsp kosher salt(regular salt will also work)
1/4 tsp cayenne pepper
Canola cooking spray
Wash the chicken and dry well with paper towels. Place the chicken in a gallon-sized plastic bag, pour in buttermilk, seal the bag and refrigerate for at least 30 minutes.
Preheat oven to 400 degrees. Add 1 tsp of canola oil to cover the bottom of a 9x9 baking dish.
Place flour, pepper, salt and cayenne pepper in another gallon-sized plastic bag and shake to blend all ingredients.
Drain chicken pieces, then place one piece at a time in the bag filled with seasoned flour. Shake to coat the chicken well. Place each piece in the prepared baking dish.
Coat the top of the chicken pieces with a generous coat of canola oil spray. Bake in center of oven for 20 to 25 minutes, or until chicken is browned on the outside and cooked throughout on the inside.