Oven-Fried Chicken

By marmar

Tip: If you have no buttermilk, you can make sour milk. Mix 1 tbsp. lemon juice or vinegar to 1 cup of milk.

Ingredients

• 1/2 cup nonfat buttermilk (see tip)
• 1 tbsp. Dijon mustard
• 2 cloves garlic, minced
• 1 tsp. hot sauce
• 2 1/2 to 3 lbs. chicken legs, skin removed, trimmed
• 1/2 cup whole-wheat flour
• 2 tbsp. sesame seeds
• 1 1/2 tsp. paprika
• 1 tsp. dried thyme
• 1 tsp. baking powder
• 1/8 tsp. salt
• freshly ground pepper, to taste
• olive oil cooking spray

Details

Preparation time 20mins
Cooking time 95mins

Preparation

Step 1

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 30 minutes or for up to 8 hours.

Preheat oven to 425 degrees. 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 the chicken on the prepared rack. (Discard any leftover flour mixture and marinade). Spray the chicken pieces with cooking spray.

Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.