Oven-Fried Chicken

1/2 cup nonfat buttermilk
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 sprayDIRECTIONS
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
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
Bake the chicken until golden brown and no longer pink in the
center, 40 to 50 minutes.NUTRITION
Per serving:
224 calories
7 g fat
2 g sat
5 g carbohydrates
0 g total sugars
34 g protein
1 g fiberSmartPoints value : 4

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