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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving rather than the 20 in typical fried chicken?that is good news. buttermilk or buttermilk powder or sour milk, Dijon mustard, garlic, hot sauce, chicken legs quarters, whole-wheat flour, sesame seeds, paprika, dried thyme, baking powder, 1/8 tsp salt if using low sodium baking powder, ground pepper, olive oil cooking spray cvt Ingredients:
1/2 cup nonfat buttermilk (see tip) |
15 g (1 tablespoon) dijon mustard |
2 cloves garlic, minced |
1 teaspoon hot sauce |
16 ounces roasted chicken leg meat (5045) , net from 2 1/2-3 pounds fresh (whole) skin-on chicken legs, trimmed and cut into thighs and dr |
1/2 cup whole-wheat flour |
2 tablespoons sesame seeds |
1 1/2 teaspoons paprika |
1 teaspoon dried thyme |
1 teaspoon double-acting baking powder |
1 freshly ground pepper to taste |
1 (olive oil) cooking spray |
Directions:
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.
2. 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.
3. 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.
4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
5. Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make ?sour milk?: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
6. MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.
7. 226 calories; 7 g fat (2 g sat, 2 g mono); 130 mg cholesterol; 5 g carbohydrate; 34 g protein; 1 g fiber; 258 mg sodium (Dark meat used in calculation. Will thigh meat drop my cals and fat? Maybe only a small portion of the buttermilk is used; the rest dumped?)
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