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.
Make Ahead Tip: The chicken can be marinated for up to 8 hours.
- 1/2 cup buttermilk
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon hot sauce
- 2 1/2 to 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 degrees 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.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
227 calories; 7g total fat; 2g total saturated fat; 130mg cholesterol; 263mg sodium; 5g carbohydrates; 1g fiber; 34g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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