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Food & Health : Cooking & Packing Last Updated: Apr 20, 2011 - 9:38:09 AM

Healthy Recipes: Oven "Fried" Chicken
Jan 13, 2009 - 10:25:35 AM

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Comfort Food for a Blustery Night

If you have comfort food on the brain, what could be better than enjoying the great taste of fried chicken without the frying pan? To get the texture of traditional fried chicken without a dip in an oil bath, we’ve created a crunchy coating that marries the flavors of paprika, thyme and sage. Serve it cold with a selection of roasted veggies or wrap it and pack it as part of a brown bag lunch for school or office.

Oven "Fried" Chicken

    * Cooking spray
    * 1/2 cup low fat buttermilk
    * 1 Tbsp. Dijon mustard
    * 1/2 tsp. garlic powder
    * 1/2 tsp. hot sauce
    * 3 pounds chicken legs, skin removed (thighs may be substituted)
    * 1/2 cup whole-wheat flour
    * 2 tsp. paprika
    * 1 tsp. baking powder
    * 3 Tbsp. sesame seeds
    * 1 1/2 tsp. dried thyme
    * 1 tsp. sage
    * 1/2 tsp. salt
    * Freshly ground pepper to taste

Preheat oven to 425 degrees. Line baking sheet with foil, set a wire rack on the sheet and coat with cooking spray.

In a shallow glass baking dish, whisk buttermilk, mustard, garlic and hot sauce. Add chicken, turning to coat. Cover and marinate in the refrigerator for 2 to 6 hours.

Whisk flour, paprika, baking powder, sesame seeds, thyme, sage, salt and pepper in small mixing bowl. Place flour mixture in a large sealable plastic bag. Shake off excess marinade and place one piece of chicken at a time in the bag and shake to coat. Gently shake off excess flour and place chicken on prepared wire rack. Spray chicken pieces with cooking spray.

Bake chicken until golden brown and thoroughly cooked, about 45 to 55 minutes.

Makes 8 servings.

Per serving: 260 calories, 8 g fat (2 g saturated fat), 7 g carbohydrate,
37 g protein, 1 g dietary fiber, 320 mg sodium.


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