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Oven-Fried Chicken

From: EatingWell

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.

Servings: 4 servings
Prep: 20 mins
Total: 1 hr 35 mins
Rated : 
 by 1 person
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
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.
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 Facts
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

Comments (5)
ronniegramma wrote:

why is Chol count so High with this recipe??? I have to watch mine sounds yummy

1/20/2011 07:51:09 AM Report Abuse
tegner2 wrote:

excellent I enjoyed the chicken quick and easy recipe

1/19/2011 01:18:01 PM Report Abuse
lyloeast wrote:

you should be able to find buttermilk powder in the baking goods aisle. (once opened, it should be refrigerated.) we even have it in small-town USA, so i would presume it's essentially universally available.

1/19/2011 10:57:38 AM Report Abuse
PDG758 wrote:

Buttermilk is usually by the regular milk, near heavy cream and creamers

4/17/2010 07:58:10 AM Report Abuse
kathy.berger1 wrote:

Where do I find buttermilk powder? I have seen that listed in several of your recipes, but don't think I have ever seen it at my grocers.

4/15/2010 01:44:57 PM Report Abuse

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