Oven "Fried" ChickenSubmitted by: MAURMAUR
IntroductionDelicious lighter version of a favorite. Delicious lighter version of a favorite.
1/2 cup lowfat buttermilk
1 tablespoon dijon mustard
2 cloves minced garlic
1 teaspoon hot sauce
2 1/2 pounds 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 leaves
1 teaspoon baking powder
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
Olive oil cooking spray
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 chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray chicken pieces with cooking spray.
Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user MAURMAUR.