Cookout

Oven "Fried" Chicken is for Dinner.

Oven "Fried" Chicken takes 20 minutes to prepare.

Oven "Fried" Chicken takes 60 minutes to cook.

Oven "Fried" Chicken makes 4 servings.

The ingredients for Oven "Fried" Chicken are:

1/2 cup lowfat buttermilk
1 tablespoon dijon mustard
2 cloves minced garlic
1 teaspoon hot sauce
2 1/2 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

Here is how you make Oven "Fried" Chicken:

Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until 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?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. Number of Servings: 4Recipe submitted by SparkPeople user MAURMAUR.

The nutritional information for Oven "Fried" Chicken is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 224.9

• Total Fat: 5.4 g
• Cholesterol: 106.2 mg
• Sodium: 236.3 mg
• Total Carbs: 13.0 g
• Dietary Fiber: 1.9 g
• Protein: 29.4 g