1/2 cup nonfat buttermilk
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2 3 pound chicken legs skin removed, trimmed and cut into thighs and drum sticks
1/2 cup whole wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons of paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
freshly ground pepper, to taste
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 degrees 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 seal able 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. 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.
Recipe for: Fried Chicken
Calories per serving: 178
Total Cost: $8.35
Number of servings: 4
Ingredients:
1/2 cup nonfat buttermilk1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2 3 pound chicken legs skin removed, trimmed and cut into thighs and drum sticks
1/2 cup whole wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons of paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
freshly ground pepper, to taste
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 degrees 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 seal able 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. 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.