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Oven-Fried Chicken

Source: © EatingWell Magazine
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Active Time:  20 Minutes
Total Time:  1 Hour
  4 servings
If fried chicken is traditional in your picnic basket, try this method, which trims about 8 grams of fat from each 5-ounce serving.
1   large egg white
1/2 cup  buttermilk
1 teaspoon   hot pepper sauce
1/2 cup  all-purpose flour
1 tablespoon   baking powder
1 tablespoon   sesame seeds, toasted (see Tip)
2 teaspoons   paprika
1 teaspoon   dried thyme leaves
1 teaspoon   dried oregano
1 teaspoon   salt
1/4 teaspoon   freshly ground pepper
2 1/2 pounds   bone-in chicken pieces, skin and fat removed
1 tablespoon   canola oil

Tip: To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Preheat oven to 425 degrees F. Set a rack over a baking sheet and coat with cooking spray.

Whisk together egg white, buttermilk and hot pepper sauce in a medium bowl. Put flour, baking powder, sesame seeds, paprika, thyme, oregano, salt and pepper in a large paper bag. Shake the bag to mix well.

Dip chicken pieces, one at a time, into the buttermilk mixture, then dredge in the flour mixture by shaking the bag. Place the chicken on the prepared rack. Brush oil lightly over the chicken. Bake until browned on the outside and no longer pink inside, 35 to 40 minutes.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 10/01/2008
Nutrition Facts per Serving
Yield:   4 servings
Calories: 280
Fat. Total: 9g
Protein: 43g
Carbohydrates, Total: 5g
Fat, Saturated: 2g
% Cal. from Fat: 29%
Cholesterol: 113mg
Sodium: 389mg
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