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This oven-fried chicken recipe gives you all the deep-fried flavor and crunch without all the oil. Removing the skin and using our tried-and-true “oven frying” method, where we bread the chicken and then coat it with cooking spray before baking at high heat, eliminates 92 calories and 2 g of saturated fat per serving.

Source: EatingWell Magazine, July/August 2012; October 2020 30th Anniversary

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Read the full recipe after the video.

Recipe Summary test

active:
20 mins
total:
1 hr 35 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish. Add chicken and turn to coat. Cover and refrigerate for at least 30 minutes or for up to 8 hours.

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  • Preheat oven to 425°F. Line a baking sheet with foil. Coat a wire rack with cooking spray and set it on the baking sheet.

  • Combine flour, sesame seeds, paprika, baking powder, thyme, salt and pepper in a sealable bag. Tapping off excess marinade, place one or two chicken pieces in the bag and shake to coat the chicken with the flour mixture. Tap off excess flour; place the chicken on the prepared rack and coat with cooking spray. Repeat with remaining chicken thighs and drumsticks.

  • Bake the chicken until golden brown and an instant-read thermometer inserted in the thickest part without touching bone registers 165°F, 40 to 50 minutes.

Nutrition Facts

4 oz. chicken
284 calories; protein 32g; carbohydrates 6g; dietary fiber 1g; sugars 1g; fat 14g; saturated fat 3g; cholesterol 163mg; vitamin a iu 126.6IU; vitamin c 0.3mg; folate 9.5mcg; calcium 54.7mg; iron 1.9mg; magnesium 41.3mg; potassium 372mg; sodium 226mg; thiamin 0.2mg.
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