Oven-Fried Chicken

From EatingWell: July/August 1994 — Subscribe Now!

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

4 servings

Active Time: 20 minutes

Total Time: 1 hour

Nutrition Profile

Ingredients

1 large egg white
1/2 cup buttermilk
1 teaspoon hot pepper sauce
1/2 cup all-purpose flour
1 tablespoon baking powder
1 tablespoon sesame seeds, toasted (see Tip)
2 teaspoons paprika
1 teaspoon dried thyme leaves
1 teaspoon dried oregano
1 teaspoon salt
1/4 teaspoon freshly ground pepper
2 1/2 pounds bone-in chicken pieces, skin and fat removed
1 tablespoon canola oil

Preparation

Preheat oven to 425°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.

Tips & Notes

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

Per serving: 280 calories; 9 g fat (2 g sat, 4 g mono); 113 mg cholesterol; 5 g carbohydrates; 43 g protein; 0 g fiber; 389 mg sodium; 387 mg potassium.

Nutrition Bonus: Selenium (56%% daily value).

Exchanges: 6 lean meat, 1 fat