Oven-Fried Chicken
- Ready In:
- 1hr 50mins
- Ingredients:
- 13
- Serves:
-
4
ingredients
- 1⁄2 cup fat-free buttermilk (see Tip)
- 1 tablespoon Dijon mustard
- 2 garlic cloves, minced
- 1 teaspoon hot sauce
- 2 1⁄2 - 3 lbs 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
- fresh ground pepper, to taste
- olive oil flavored cooking spray
directions
- 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.
- 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.
- 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.
- 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.
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RECIPE SUBMITTED BY
I'm a food junky. I also work very hard to eat a healthy varied diet. Almost every weekend i'll spend several hours experimenting to make a delicious nutritious new handful of recipes. When i'm not cooking i'm looking for the next hiking/camping/ backpacking/kayaking trip to take. I swear I'm solar powered. I have a beautiful dog who accompanies me on nearly all trips. I also have a wonderful husband whome holds down the fort until my return.
My poor hubby does not have a healthy food palate. He provides me plenty of challenge trying to find healthier (but not obviously) savory foods.