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20 minute dinner recipes

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Oven-Fried Chicken

http://www.eatingwell.com/recipes/oven_fried_chicken.html

From EatingWell:  Summer 2003, EatingWell for a Healthy Heart Cookbook (2008), The Essential EatingWell Cookbook (2004), July/August 2012

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.

4 servings | Active Time: 20 minutes | Total Time: 1 hour 35 minutes (including marinating time)

Ingredients

Preparation

  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.

Nutrition

Per serving : 224 Calories; 7 g Fat; 2 g Sat; 2 g Mono; 130 mg Cholesterol; 5 g Carbohydrates; 34 g Protein; 1 g Fiber; 237 mg Sodium; 400 mg Potassium

0 Carbohydrate Serving

Exchanges: 5 lean meat

Tips & Notes