Picnic Oven-Fried Chicken
Source of Recipe
Eating Well-summer '03
Recipe Introduction
I used a cut up chicken instead of just legs, so I upped all the other ingredients a bit. I skinned all the pieces except the wings. Also, I accidentally left out the garlic in the buttermilk mixture, so I just added some garlic powder to the coating mixture. Delicious!
List of Ingredients
1/2 cup buttermilk
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce, such as Tabasco
2 1/2 pounds chicken legs, skin removed, fat trimmed -- (2 1/2 to 3 lbs.)
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme leaves
1 tablespoon baking powder
1/8 teaspoon salt, or to taste
freshly ground black pepper to taste
olive oil cooking spray
Recipe
Whisk buttermilk, mustard, garlic, and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and let marinate in the refrigerator for at least 1/2 hour or for up to 8 hours.
Preheat the oven to 425 degrees. 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 perpared rack. (Discard any left over 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. An instant-read thermometer should register 180 degrees.
per serving: 227 cal, 7g fat, 130mg chol, 5g carb, 34g pro, 1 g fiber, 262mg sod.
posted by Terrytx
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