If fried chicken is traditional in your picnic basket, try this method, which trims about 8 grams of fat from each 5-ounce serving.

Patsy Jamieson
Source: EatingWell Magazine, July/August 1994


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degrees F. Set a rack over a baking sheet and coat with cooking spray.

  • Whisk together egg white, buttermilk and hot pepper sauce in a medium bowl. Put flour, baking powder, sesame seeds, paprika, thyme, oregano, salt and pepper in a large paper bag. Shake the bag to mix well.

  • Dip chicken pieces, one at a time, into the buttermilk mixture, then dredge in the flour mixture by shaking the bag. Place the chicken on the prepared rack. Brush oil lightly over the chicken. Bake until browned on the outside and no longer pink inside, 35 to 40 minutes.


Tip: To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition Facts

279.6 calories; protein 42.8g 86% DV; carbohydrates 4.7g 2% DV; exchange other carbs 0.5; dietary fiber 0.4g 2% DV; sugars 0.8g; fat 8.8g 14% DV; saturated fat 1.8g 9% DV; cholesterol 113.4mg 38% DV; vitamin a iu 203.2IU 4% DV; vitamin c 0.6mg 1% DV; folate 20.5mcg 5% DV; calcium 100.4mg 10% DV; iron 1.9mg 11% DV; magnesium 45mg 16% DV; potassium 387.9mg 11% DV; sodium 401.9mg 16% DV; thiamin 0.1mg 14% DV.