Oven-Fried Chicken

Oven-Fried Chicken

Makes: 4 servings
Active Time: 20 minutes
Total Time: 1 hour 35 minutes

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. And with only 7 grams of fat per serving in this oven-fried chicken recipe—rather than the 20 in typical fried chicken—that is good news.

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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

Preparation

  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.

Tips & Notes

Make Ahead Tip: Marinate the chicken for up to 8 hours.

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.

Nutrition Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 224
  • % Daily values *
  • 11% Total Fat 7g
    • 10% Saturated Fat 2g
    • Trans Fat 0g
    • Monounsaturated Fat 2g
  • 43% Cholesterol 130mg
  • 11% Potassium 400mg
  • 10% Sodium 237mg
  • 2% Total Carbohydrate 5g
    • 4% Dietary Fiber 1g
    • Sugars 1g
  • 68% Protein 34g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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