Marinating the chicken legs in buttermilk keeps them juicy, and the light coating of flour, sesame seeds and spices, misted with olive oil, forms a flavorful, crunchy crust during baking. It’s even good cold so it’s a good option for a picnic.

Makes 4 servings

ACTIVE TIME: 20 minutes

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

EASE OF PREPARATION: Moderate

1/2 cup buttermilk (see Tip)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce, such as Tabasco
2 1/2-3 pounds 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; 353 mg sodium; 423 mg potassium.
Nutrition bonus: Potassium (21% daily value).
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”: the ratio is 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