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Picnic Oven-Fried Chicken

Source of Recipe


Eating Well-summer/03






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 to 3 pounds chicken legs, skin removed, fat trimmed
  
• 1/2 cup whole-wheat flour
  
• 2 tablespoons sesame seeds
  
• 1 1/2 teaspons 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
  






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 let marinate in the refrigerator for at least 1/2 hour or for up to 8 hours.
   
   
2. 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.
   
   
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 chicken on the perpared rack. (Discard any left over flour mixture and marinade.) Spray chicken pieces with cooking spray.
   
   
4. 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.
   
   
5. Servings: 4
   
   
6. per serving: 227 cal, 7g fat, 130mg chol, 5g carb, 34g pro, 1 g fiber, 262mg sod.
   
   






Final Comments


Notes: A comparable serving of breast meat has 209 cal and 1 g saturated fat.