Whether you take it along on a picnic or serve it at home for a family supper, this updated "fried" chicken is a crowd pleaser. Marinating the chicken in buttermilk keeps it juicy, and the light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking.
|Prep Time:||20 minutes|
|Ready in:||1 hour 35 minutes (including 1/2 hour marinating time)|
|Ease of Prep:||Easy|
|1/2 cup buttermilk|
|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 leaves|
|1 teaspoon baking powder|
|1/8 teaspoon salt , or to taste|
|Freshly ground pepper to taste|
|Olive oil cooking spray|
- 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 1/2 hour 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 spray.
- 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 chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray chicken pieces with cooking spray.
- Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
The chicken can be marinated for up to 8 hours.
Health Advantages: low calorie, low carb, low sat fat, low sodium, high potassium, heart healthy, healthy weight.
|Servings Per Recipe: 4|
|Amount Per serving|
|Calories:||227 cal||Carbohydrate Servings:||0|
|Carbohydrates:||5 g||Dietary Fiber:||1 g||Cholesterol:||130 mg|
|Fat:||7 g||Sodium:||263 mg||Saturated Fat:||2 g|
|Protein:||34 g||Potassium:||423 mg||Monounsaturated Fat:||2 g|
|Nutrition Bonus:||423 mg potassium (21% dv).|
|Exchanges:||1/3 starch, 4 very lean protein, 1 1/2 fat|
|Note:||A comparable serving of breast meat has 209 calories and 1 gram saturated fat.|