Oven-Fried Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1/2 cup Buttermilk, fat-free1 TBSP Dijon Mustard 2 cloves Garlic, minced 1 tsp Hot Pepper Sauce 2-1/2 to 3 pounds whole Chicken Legs, skinless, trimmed and cut into thighs and drumsticks1/2 cup whole wheat flour1 tsp Thyme, ground 1 tsp Baking Powder 1 dash Salt 1 dash Pepper, black 1 1/2 tsp smoked Paprika 2 tbsp Sesame Seeds
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.
Serving Size: makes 4 servings quarter chicken each
Number of Servings: 4
Recipe submitted by SparkPeople user ZPOST72.
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.
Serving Size: makes 4 servings quarter chicken each
Number of Servings: 4
Recipe submitted by SparkPeople user ZPOST72.
Nutritional Info Amount Per Serving
- Calories: 175.1
- Total Fat: 5.0 g
- Cholesterol: 48.0 mg
- Sodium: 365.7 mg
- Total Carbs: 16.0 g
- Dietary Fiber: 1.4 g
- Protein: 15.5 g
Member Reviews