Prep 20 mins
Cook 1 hr 35 mins
My husband misses fried chicken....we're closely watching what he eats due to his heart problem. I found this recipe in EatingWell magazine and prepared it tonight. He was so happy! I changed a few things....the original called for just chicken legs but I used a whole, cut up fryer, with all skin and fat removed, and so I doubled the flour mixture. We had this with oven baked fries and string beans for a great meal. I'm not adding the marinading time to the prep time because you can marinate from 30 minutes to 8 hours, your choice!
- 1⁄2 cup buttermilk
- 1 tablespoon Dijon mustard
- 2 garlic cloves, minced
- 1 teaspoon hot sauce, such as Tabasco
- 2 1⁄2-3 lbs skinless chicken pieces, trimmed of fat
- 1 cup whole wheat flour
- 1⁄4 cup sesame seeds
- 2 teaspoons paprika
- 2 teaspoons dried thyme
- 2 teaspoons baking powder
- 1⁄4 teaspoon salt (optional)
- fresh ground pepper, to taste
- olive oil flavored cooking spray
- Whisk buttermilk, mustard, garlic and hot sauce in a bowl until well blended. Place chicken in a heavy-duty zip-loc bag, add the buttermilk mixture and smush it around to coat the chicken well. Refrigerate for at least 30 minutes or up to 8 hours.
- Preheat oven to 425°. 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, then add to a large paper or plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time to the bag and shake to coat. shake off excess flour and place the chicken on the prepared rack. Discard 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, about 45 minutes.
Very good :) I used chicken breasts and cut them into strips because it was what I had, next time I will use some thighs and legs. I think I'll add a bit more salt too, but that's just personal preference.
Thanks so much for posting this low fat fried chicken. I have been craving fried chicken for some time now, and I just had to try this one. It hit the spot. I kicked up the hot sauce and a little more mustard. The only other thing I added to the flour was a couple of tablespoons of McCormicks Parmesan Herb. seasoning mix. I will definately be making this one again soon!!
For a low fat recipe this was really good. I did expect a bit more flavor so will take the advice of another reviewer and double the spices and hot sauce next time. Mine did not come out as crispy looking as the pictures. Overall a good replacement for fried chichen that I plan on making again. Thanks Hey Jude for posting.