Oven Fried Chicken

Oven Fried Chicken

Enjoy the taste of fried chicken without the frying pan.


3 pounds chicken legs or thighs, skin removed.
Cooking Spray
½ cup low fat buttermilk
1 Tbsp Dijon mustard
½ tsp hot sauce
½ cup whole wheat flour
2 tsp paprika
1 tsp baking powder
3 Tbsp sesame seeds
1 ½ tsp dried thyme
1 tsp sage
½ tsp salt
Ground pepper to taste


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

Marinade – In a shallow glass baking dish, whisk buttermilk, mustard, garlic and hot sauce. Add chicken turning to coat. Cover and refrigerate for 2 – 6 hours.

Coating– Whisk flour, paprika, baking powder, sesame seeds, thyme, sage, salt and pepper in a small bowl. Place mixture in a large seal-able plastic bag.

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 the thoroughly cooked about 45 – 55 minutes.

Tip – The trick to keeping the chicken moist is the marinade, it acts like a tenderizer, unique flavors add a bit of kick and soul to this recipe.

Makes about 6 -8 servings

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