Oven-Fried Chicken

Oven-Fried Chicken
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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Oven-Fried Chicken calories by ingredient
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Introduction

Great news—crunchy, flavorful fried chicken can be healthy. 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 rather than the 20 in typical fried chicken—that is good news. To Make Ahead: Marinate the chicken for up to 8 hours. Great news—crunchy, flavorful fried chicken can be healthy. 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 rather than the 20 in typical fried chicken—that is good news. To Make Ahead: Marinate the chicken for up to 8 hours.
Number of Servings: 4

Ingredients

    1/2 cup Buttermilk, fat-free
    1 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 drumsticks
    1/2 cup whole wheat flour
    1 tsp Thyme, ground
    1 tsp Baking Powder
    1 dash Salt
    1 dash Pepper, black
    1 1/2 tsp smoked Paprika
    2 tbsp Sesame Seeds

Directions

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.

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