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Healthy Recipes

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Oven "Fried" Chicken

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 hot or save and 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.

Ingredients

Olive oil 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 or thighs, skin removed (preferably cage-free organic chicken)
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. sea salt
Freshly ground pepper to taste

*Make your own healthier aluminum-free baking powder with this easy recipe:

Aluminum-Free Homemade Baking Powder

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)

Instructions

1. Preheat oven to 425 degrees. Set a wire rack on a bking sheet and coat with cooking spray.

2. 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.

3. 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.

To return to our list of Healthy Recipes, click HERE.

 

    

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.