Oven-Fried Chicken
Great news - crunchy, flavorful fried chicken can be healthy. We marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving rather than the 20 in typical fried chicken - that is good news.
Ingredients
-
1/2 cup nonfat buttermilk, (see Tip)
-
1 tablespoon Dijon mustard
-
2 cloves garlic, minced
-
1 teaspoon hot sauce
-
2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
-
1/2 cup whole-wheat flour
-
2 tablespoons sesame seeds
-
1 1/2 teaspoons paprika
-
1 teaspoon dried thyme
-
1 teaspoon baking powder
-
1/8 teaspoon salt
-
Freshly ground pepper, to taste
-
Olive oil cooking spray
Directions
1.
Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
2.
Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
3.
Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
4.
Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
Tips:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.
Nutrition information
Calories 226, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Cholesterol 130 mg, Sodium 258 mg, Carbohydrate 5 g, Fiber 1 g, Protein 34 g, Potassium 400 mg. Exchanges: Starch 0.33,Lean Meat 4,Fat 1.5
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
how-tos
Recommended Recipe:
Oven-Fried Parmesan Chicken
The crunchy cheese crust makes the chicken especially crisp and flavorful in this baked chicken dinner recipe.
See RecipeMore Great Recipe Ideas from EatingWell
