Picnic Oven-Fried Chicken
(adapted from eatingwell.com)
It's OK-keep reading this is a healthy, but delicious version of a favorite comfort food.
1/2 cup buttermilk
1 Tbsp Dijon mustard
2 cloves garlic minced
1tsp hot sauce
2 -3 lbs. chicken parts (skin removed)
1/2 cup whole wheat flour
2 Tbsp sesame seeds (I used the black ones for a heartier flavor)
1-1/2 tsp paprika
1 tsp dried thyme
1 tsp baking powder
salt and fresh ground pepper to taste
Olive oil cooking spray
1. Wisk buttermilk, mustard, garlic,and hotsauce until well blended. Pour over chicken and be
sure all pieces are well coated. Cover and refrigerate for at least 30 min. or up to 8 hrs.
2.Preheat oven to 425. Line a baking sheet with foil. Place a wire rack on baking sheet and coat
with cooking spray.
3. Wisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in small bowl.
Place flour mixture in a paper or sealable plastic bag. Shaking off extra marinade, place 1
or 2 pieces of chicken in bag and shake to coat. Shake off excess flour and place on prepared
rack. Spray chicken pieces with cooking spray.
4. Bake chicken until golden brown and no longer pink in center. About 40 -50 min.
Makes 4 servings.
Note: You may want to double amts. for flour mixture. I doubled it for a package of drumsticks and thighs.