Oven-Fried Chicken

Great news—crunchy, flavorful fried chicken can be healthy. We marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving rather than the 20 in typical fried chicken—that is good news.

INGREDIENTS

1/2 cup nonfat buttermilk ; (see Tip)
1 tablespoon Dijon mustard
2 cloves garlic minced
1 teaspoon hot sauce
5 Chicken 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

Servings

INSTRUCTIONS

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.

NOTES

7 WW points

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Oven-Fried Chicken

1/2 cup nonfat buttermilk (see Tip)
1 tablespoon Dijon mustard 
2 cloves garlic minced 
1 teaspoon hot sauce 
5  Chicken 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

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.

4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

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Nutrition

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Serving Size: 1 Serving (150g)
Recipe Makes: 5 Servings

Calories: 260
Calories from Fat: 99 (38%)

Amt Per Serving		% DV

	Total Fat 11.1g	15 %
	Saturated Fat 2.6g	13 %
	Monounsaturated Fat 4.2g
	Polyunsanturated Fat 3.3g
Cholesterol 60.8mg		19 %
Sodium 165mg		6 %
Potassium 365.9mg		10 %
Total Carbohydrate 21.2g		6 %
	Dietary Fiber 4g	16 %
	Sugars, other 17.2g
Protein 20.1g		29 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 260

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