Oven-Baked “Fried” Chicken


American, Autumn, Baking, Cooking Methods, Course, Cuisine, Dinner, Health and Diet, Low-Carb, Low-Sugar, Lunch, Main Dish, Meals, One-Pot Meals, Recipes, Season, Spring, Summer, Type of Dish, Winter
  • By Sarah Koszyk, MA, RDN on
  • August 5th, 2013

Oven-Baked “Fried” Chicken
 
Prep time
Cook time
Total time
 
I love fried chicken and this recipe is a very healthy version of the classic fried chicken. Plus it’s easier clean-up since you bake it instead of having to clean a deep fryer! Marinating the chicken before coating it with the flour mixture makes the chicken moist and flavorful. The spice from the hot sauce and paprika add a little extra kick to the chicken but it’s still very mild. Make this a complete meal by serving with French fries and a side salad. Here's my healthy French Fries recipe.
Author:
Recipe type: Dinner Entree, Lunch Idea, Chicken Recipe
Cuisine: American
Serves: 6
Ingredients
  • ½ cup buttermilk
  • 1 Tbsp Dijon mustard
  • 2 garlic cloves, minced
  • 1 tsp hot sauce, such as Tabasco
  • 2½-3 lbs skinless chicken pieces, trimmed of fat
  • 1 cup whole wheat flour
  • ¼ cup sesame seed
  • 2 tsp paprika
  • 2 tsp dried thyme
  • 2 tsp baking powder
  • ¼ tsp salt (optional)
  • Fresh ground pepper, to taste
  • Olive oil flavored cooking spray
Instructions
  1. Slice the chicken into strips.
  2. Whisk buttermilk, mustard, garlic and hot sauce in a bowl until well blended.
  3. Place chicken in zip-loc bag and add the buttermilk mixture.
  4. Seal the bag and shake it to coat the chicken well.
  5. Refrigerate for at least 30 minutes or up to 8 hours.
  6. Preheat oven to 425°.
  7. Line a baking sheet with foil.
  8. Set a wire rack on the baking sheet and coat it with cooking spray.
  9. Add flour, sesame seeds, paprika, thyme, baking powder, salt and pepper to a plastic bag and shake it to mix.
  10. Place one or two pieces of chicken at a time to the bag and shake to coat.
  11. Shake off excess flour and place the chicken on the prepared rack.
  12. Throw away leftover flour mixture and marinade.
  13. Bake the chicken until golden brown and no longer pink in the center, about 45 minutes.
Nutrition Information
Serving size: 7 ounces Calories: 328 Fat: 7.1 Saturated fat: 1.5 Carbohydrates: 19 Sugar: 2.9 Sodium: 263 Fiber: 3.2 Protein: 49.1 Cholesterol: 117

 

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