EatingWell’s Oven-Fried Chicken

My sister subscribed to EatingWell magazines before and she would share some copies with me. She even gave me a cook book, which I unfortunately lost during one of our moves. I borrowed an EatingWell cookbook from the library the other day. It's not the same as the cook book I lost, but the recipes seem worth trying.

I bought a pack of chicken thighs and made three meals out of it. This is one of them. My son loved it so this is one of our family favorites now. I served this with Garlic Steamed Broccoli (see recipe below).

The second meal I made from the pack of chicken thighs is our trusty Adobo. The third meal is another recipe from Eating Well. I'm still marinating it so we'll see if it will pass my family's test.

Photo and recipe from Eating Well's website.

1/2 cup buttermilk (see Tip)
1 tablespoon Dijon mustard (I used 1 tsp dry mustard powder)
2 cloves garlic, minced
1 teaspoon hot sauce, such as Tabasco
2 1/2-3 pounds chicken legs, skin removed, trimmed and cut into thighs and drumsticks
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper to taste
Olive oil cooking spray

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.

NUTRITION INFORMATION: Per serving: 226 calories; 7 g fat (2 g sat, 2 g mono); 130 mg cholesterol; 5 g carbohydrate; 34 g protein; 1 g fiber; 353 mg sodium; 423 mg potassium.
Nutrition bonus: Potassium (21% daily value).
0 Carbohydrate Servings
Exchanges: 1/3 starch, 4 very lean protein, 1 1/2 fat

TIP: Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: the ratio is 1 tablespoon lemon juice or vinegar to 1 cup milk.

MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.