Oven-Fried Chicken

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Great news—crunchy, flavorful fried chicken can be healthy with this oven-fried chicken recipe. 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. That means just 7 grams of fat per serving rather than the 20 grams of fat in typical fried chicken.

Nutritionist Tested & Approved
Ingredients
  • Total Time: 1 hour 35 minutes

  • 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. Marinate the chicken for up to 8 hours.

  2. 4 servings

  3. 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.

  4. 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.

  5. 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.

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


Nutritional Facts

Servings
4
Per serving
Calories
224
Carbohydrates
5g
Fat
7g
Saturated Fat
2g
Monounsaturated Fat
2g
Protein
34g
Cholesterol
130mg
Dietary Fiber
1g
Potassium
400mg
Sodium
237mg
Added Sugars
0g
Exchanges
10 lean meat
Carbohydrate Servings
0
Zinc (24% daily value)

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