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.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 1 hour 35 minutes (including marinating time)

EASE OF PREPARATION: Moderate

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

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 INFORMATION: Per serving: 226 calories; 7 g fat (2 g sat, 2 g mono); 130 mg cholesterol; 5 g carbohydrate; 34 g protein; 1 g fiber; 258 mg sodium; 400 mg potassium.
0 Carbohydrate Servings
Exchanges: 1/3 starch, 4 very lean protein, 1 1/2 fat

TIP: 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.

MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.

This was great. I used only breasts & also I put sliced potatoes under the chicken to soak up the drippings while cooking. I'd use half the paprika next time.

Anonymous, Valley Cottage, NY

I loved this recipe. I'm not a big fan of fried chicken, but this was perfect. I served it with honey mustard as a dip. I also used all chicken breasts and I think that next time I will try it with chicken tenders. My husband loved it too.

Anonymous, Marsing, ID

I love fried chicken! My family however, does not. This recipe satisfied all of us. This was definitly a tear-out and save recipe! My only complaint is that as the chicken cooked, the drippings would burn and set off ALL of my smoke detectors.

Anonymous, Rochester Hills, MI

Hmmm... sorry, but I found the combination of tastes a little strange.

Anonymous, Ottawa, ON

This is my favorite recipe for "fried chicken," which I love and had grief over giving up! I love spanish paprika and use it this recipe. This recipe is a big hit in my household! Plus, it's wonderful to have a healthy "fried chicken" recipe that taste as good as this!

Connie, Burleson, TX

I thought it was great. Instead of sesame seeds, I substituted crushed almonds. It made it a little crunchier like fried chicken that Grandma made.

Anonymous, Orlando, FL

Too dry... not much taste... a lot of work and ingredients... I wouldn't make it again. Thanks.

Anonymous, Denman Island, CA

My kids went nuts over this. First time they ever asked "is there more?"

Adrienne, Pittsburgh, PA

I've made this several times - both with and without the sesame seeds - and each is equally good. Make sure you give the chicken enough time to marinate in the buttermilk - I think that's the key to the recipe. Enjoy!

Korey

Oh wow! I didn't think chicken that came out of the oven could taste so good! I omitted the sesame seeds and cut up a whole chicken. I marinated my chicken for about 5 hours and it was moist and juicy on the inside, crisp and crunchy on the outside. We'll definitely make this one again.

Danielle, Bradford, PA

Love the recipes, but miss the pictures when printing. That's what sets them apart from dozens of others. Why doesn't the picture print with the recipe? (It looks scrumptious!) I can't even print it separately. Please help. (rated "ok" because I haven't tried it and can't submit without a rating.)

Dee, Magalia, CA

I tried this recipe and marinated the chicken for about 40 minutes. The chicken was good, but I think it would be more flavorful if I had marinated for the maximum time. I would've done that but I was hungry after getting home from the gym. The chicken did taste a bit more seasoned the next day when it was cold. This is a recipe to plan ahead. I will definitely make this again.

Rita, Vancouver, WA

For Dee in Magalia, Ca. After printing turn the paper over and then right click on the photo and choose 'print.'

Deb, Ritzville, WA

This was easy and very good...even cold!

Christine, Alameda, CA

I don't know what went wrong, but this was absolutely HORRIBLE!! Downright inedible. I will not make again.

Lisa, Newport, ME

This is a great recipe for people who are calorie conscious. I have made this a few times and find it to be a real crowd pleaser. Well worth making.

Elaine, AL

I like using the oven for cooking in a "fry" flavour style now! Revamped chicken wings - it is much more healthy compared to the use of oils and deepfrying tendancies of the past! I also substitute the sesame seeds for hemp hearts - simply hemp seeds without the sheath, soooo good for you try em!!!

Kelly, Calgary, AB

This recipe is at the top of my picnic and potluck list! Because of requests from friends and family, I bake this chicken for every event that I need to bring a meal. It's a great recipe to make a day ahead and easy to tote.

Anonymous, New York, NY

I enjoyed the effect that the sesame seeds provided in the the recipe, which was an additional crunch to the chicken.

Gloria, Germantown, MD

I couldn't get it to look like the picture! The chicken cooked through but it wasn't crispy...does setting it at the wrong temperature have to do with it?

sophia

I know that many found this recipe wonderful, but I made this for my father and we both thought the combination of tastes were odd and the chicken was bland. My father said that if healthy alternatives always taste like this, maybe it is just worth eating unhealthy food. I will not make this again.

cook from md, Rockville, MD

So what exactly is a serving size? I'd love to try this recipe but I don't know how many servings to expect out of the recipe. Is it 1/4 lb prior to cooking weight or some other magically format? The nurition information is not very useful if you don't know what a serving size is. Rated Ok only because I've yet to make this one.

Jennifer, Virginia Beach, VA

Delicious recipe. I've made it twice now. The breading makes enough for 16 drumsticks so the second time I made that amount. I highly recommend this.

Joanne, Pittsburgh, PA

Place all dry ingredients in zip lock bag - being a little more generious whith the ingredients. After placing chicken in milk, place it in the bag 1 - 2 pieces at a time to coat. THEN place chicken on baking tray (I use parchment paper)and refrigerate 2-3 hours. The cold from the refrigerator will make chicken juices soak into coating, giving a tasty crisp coating, while keeping meat moist.

Anonymous, Thorndale, PA

This chicken was simply amazing! I only marinated it for about an hour and 15 minutes, but that was enough to give it a really great flavor. Can't wait to try the leftovers tomorrow! Definitely a keeper recipe.

Audrey, Washington, DC

I thought that the chicken was very tender, however the spices made it taste kind of strange. I might use my own combination of spices and make it again using the same process, but won't make this recipe again.

Julie, Pine Level, NC

My frustration is that I have to cook for 1 instead of 4. It is hard to find receipe's for 1 or two.

Annelene M., Bradenton, FL

this is so cool

mina, h, h

This was not good. I followed the directions exactly, and it looked beautiful when it came out of the oven, but it was not crunchy and only LOOKED like fried chicken. It was very bland and strange.

Leigh, Indianapolis, IN

This was the BEST oven fried chicken I have EVER made and believe me, I've tried many! I couldn't believe that there was no skin on this chicken! It's crispy, tender and just GREAT...and HEALTHY too! My husband LOVES fried chicken and now he can have it as much as he wants!! I've made it several times and it's turned out perfect each time! I have also passed it on to many of my friends. The secret is marinating it in the buttermilk for the 8 hours and using a HOT oven along with spraying the chicken with the olive oil spray. Whoever came up with this recipe is a WINNER!!

Diane Ford, St. Charles, MO