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: Sarah Koszyk adapted from Eating Well Magazine, November 2006
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
- Slice the chicken into strips.
- Whisk buttermilk, mustard, garlic and hot sauce in a bowl until well blended.
- Place chicken in zip-loc bag and add the buttermilk mixture.
- Seal the bag and shake it to coat the chicken well.
- Refrigerate for at least 30 minutes or up to 8 hours.
- Preheat oven to 425°.
- Line a baking sheet with foil.
- Set a wire rack on the baking sheet and coat it with cooking spray.
- Add flour, sesame seeds, paprika, thyme, baking powder, salt and pepper to a plastic bag and shake it to mix.
- Place one or two pieces of chicken at a time to the bag and shake to coat.
- Shake off excess flour and place the chicken on the prepared rack.
- Throw away leftover flour mixture and marinade.
- 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