Oven-Fried Chicken

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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.

Oven-Fried Chicken
Nutritionist Tested & Approved

Time: 95 minutes (20 minutes prep)

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°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.

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.

If preparing ahead of time: Marinate the chicken for up to 8 hours.


Nutritional Facts

Servings
4
Calories
226
Added Sugars
0g
Carbohydrates
5g
Cholesterol
130mg
Dietary Fiber
1g
Fat
7g
Monounsaturated Fat
2g
Potassium
403mg
Protein
34g
Saturated Fat
2g
Sodium
258mg
Carbohydrate Servings
0
Exchanges
1/3 starch
4 very lean protein
1 1/2 fat

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chicken main dish EatingWell Meal Plan chicken/poultry ultra-low-carb

6 replies

gatp
gatp 2013-01-23 12:03:51 -0600 Report

Good recipe, gets rid of the flour dredging. I use a tiny amount of wholewheat flour, just enough to dust, then pan fry without fat. Mine is nice and juicy and crisp.