Oven-Fried Chicken

From EatingWell: Summer 2003, EatingWell for a Healthy Heart Cookbook, The Essential EatingWell Cookbook (2004) — Subscribe Now!

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.

READER'S COMMENT:

"Being new to cooking, this was very easy and juicy. Tender oven cooked chicken, yummy. "

4 servings

Active Time: 20 minutes

Total Time: 1 hour 35 minutes (including marinating time)

Nutrition Profile

Ingredients

1/2 cup nonfat buttermilk, (see Tip)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2-3 pounds whole 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
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper, to taste
Olive oil cooking spray

Preparation

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.
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.
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.
Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Tips & Notes

Make Ahead Tip: Marinate the chicken for up to 8 hours.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 226 calories; 7 g fat (2 g sat, 2 g mono); 130 mg cholesterol; 5 g carbohydrates; 34 g protein; 1 g fiber; 258 mg sodium; 400 mg potassium.

Exchanges: 1/3 starch, 4 very lean protein, 1 1/2 fat