If fried chicken is traditional in your picnic basket, try this method, which trims about 8 grams of fat from each 5-ounce serving. Source: EatingWell Magazine, July/August 1994

Patsy Jamieson


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

280 calories; 8.8 g total fat; 1.8 g saturated fat; 113 mg cholesterol; 402 mg sodium. 388 mg potassium; 4.7 g carbohydrates; 0.4 g fiber; 1 g sugar; 42.8 g protein; 203 IU vitamin a iu; 1 mg vitamin c; 21 mcg folate; 100 mg calcium; 2 mg iron; 45 mg magnesium;