How to Make Oven-Fried Chicken

Ever since the Middle Ages -- when that first daring person decided to toss small pieces of meat into a pot of hot fat simmering over an open fire -- people have loved the taste of fried food. Frying was a preparation method used by many ancient cultures; back then, no one was counting calories or worried about unhealthy fats. Now we know better. Oven fried chicken is the way to have your cake (umm, chicken?) and eat it too. This recipe for how to make oven-fried chicken gives you all the great flavor without the fat. And it still delivers enough crunch to please even the snobbiest fried chicken connoisseurs among your family and friends.
Hi, I'm Miranda with, and today I'm gonna show you how to make Oven Fried Chicken because I have great news. Fried chicken can be crunchy, flavorful and healthy. I have the recipe right here and coming in only 7 grams fat per serving versus the 20 grams of fast normally found in fried chicken. That is good news indeed. I've our ingredients all laid out here. So, let's get started. We are going to start with a half a cup of nonfat butter milk; 1 tablespoon of Dijon mustard; 2 cloves of garlic minced; 1 teaspoon of hot sauce; 2-1/2 pounds of whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks, the butcher can do that for you; 1/2 cup of whole wheat flour; 2 tablespoons of sesame seeds; 1-1/2 teaspoons of paprika; 1 teaspoon of dried thyme; 1 teaspoon of baking powder; 1/8 teaspoon of salt; and freshly ground pepper to taste and then also some olive oil cooking spray. So, I have a shallow glass dish here. We are going to start by whisking together the butter milk, the Dijon mustard, garlic and the hot sauce and what we're doing is just creating a little marinade for the chicken. So, I'm just gonna whisk this together. Now, we're gonna toss this with the chicken and cover and refrigerate it for at least 30 minutes, but you can do it up to 8 hours. So, if this is dish you wanted to make at night, you do this before you go to work. It's a nice little make ahead. So, that's always a fun thing. So, let's just add in our chicken. We're just gonna pop it in and then just give like quick little toss to coat. So just making sure everything get nice and coated and marinated. Look at this, this is gonna keep it nice and tender when we oven fry it, amazing, okay. So, I'm just gonna cover with some plastic wrap, stick it in your refrigerator for 30 minutes and I'll be back for our next step. So, my chicken is marinated for 30 minutes in the refrigerator. Let's just set this aside, and we are gonna make our yummy, crunchy, you know, fried chicken toppings. So, let's put our dry ingredients altogether now in this little bowl How, lovely that is, do a nice little damp of pepper there. Okay, so just whisk this together, so pretty, so pretty. It's gonna be such a flavorful little breading mix. Okay, and you'll see over here to my right, we have a large re-sealable plastic bag. You can also do a paper bag if you want, but that would be a little bit messy, dump this in, okay, and what we're gonna do is just like a little assembly line. I'm just gonna take a piece of chicken here. We're gonna shake off the excess marinade, give it a little drip, and then just kind of one at a time, close it and just give it a nice little toss, shake it up again and just gonna sit here. So, I have a baking tray here that I've lined with thin foil and then put a wire rack on top. So, it just sit perfect like that, and then I'm just gonna continue with the rest of these. Okay, so my chicken pieces have, you know, been dredged in a yummy breading mixture. They are ready to go. I'm gonna pop it in the oven, 425 degrees for 40 to 50 minutes until, you know, they are no longer pink in the center. There's one last step. I'm just going to spray some olive oil cooking spray over the top. This is gonna help to give them that nice crispy finish. Then, I'm just gonna lift up and underneath too. So, both sides, keep nice and moist and get nice and golden brown. So, in the oven we go 40 to 50 minutes. It's almost an hour between us and yummy oven fried chicken. Okay, so it's been 45 minutes. Check out my oven fried chicken. It looks fantastic. It smells even better. You have a crispy outside. It's still super nice and tender on the inside. I promise this is going to be a hit and there you go. Now, you know to make oven fried chicken.

What You'll Need

  • 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

Step By Step

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.
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.
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.
Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
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.

Now you know how to make oven-fried chicken that fits into a healthy diet plan -- this version comes in at just 226 calories per serving with 7 grams of fat. You'll never have to feel guilty eating this "finger-licking good" meal again.

nutrition information

Per Serving: cal. (kcal) 226, Fat, total (g) 7, chol. (mg) 130, sat. fat (g) 2, carb. (g) 5, Monounsaturated fat (g) 2, fiber (g) 1, pro. (g) 34, sodium (mg) 258, Potassium (mg) 400, Starch () 0.33, Lean Meat () 4, Fat () 1.5, Percent Daily Values are based on a 2,000 calorie diet
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