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July 6, 2010 / Sarah

National Fried Chicken Day

Butter, chocolate, and fried chicken are not good for diets.  That being said, it sure doesn’t stop me from eating the majority of the sweets that I make.  (Not that I eat the entire batch of cookies or anything, but I have to try everything to make sure it’s ok, right?)  I try to make healthy modifications here and there (but some desserts should just be left alone in their original buttery, sugary, and chocolatey goodness).  I feel much better about making healthy modifications to savory foods, such as fried chicken.  So, without actually frying anything, this recipe gives you a crispy crunch you’d expect, but from the oven.

Oven-Fried Chicken
Adapted from Eating Well

1/2 cup non-fat milk
1 1/2 teaspoons lemon juice
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
Canola oil cooking spray
2 pounds chicken thighs, skin removed and trimmed
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/4 teaspoon kosher salt
Freshly ground pepper, to taste

  1. Whisk milk, lemon juice, mustard, garlic, and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
  2. Meanwhile, 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. Add flour, sesame seeds, paprika, thyme, baking powder, salt, and pepper to a large, sealable plastic bag; shake to combine.
  4. 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 thighs with cooking spray.
  5. Bake the chicken until golden brown and no longer pink in the center, about 40 minutes.

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