Oven "Fried" Chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 224.9
  • Total Fat: 5.4 g
  • Cholesterol: 106.2 mg
  • Sodium: 236.3 mg
  • Total Carbs: 13.0 g
  • Dietary Fiber: 1.9 g
  • Protein: 29.4 g

View full nutritional breakdown of Oven "Fried" Chicken calories by ingredient
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Delicious lighter version of a favorite. Delicious lighter version of a favorite.
Number of Servings: 4


    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


Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 1/2 hour or for up to 8 hours.

Preheat oven to 425F. 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.

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