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.
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
- 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.
- 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.
- Add flour, sesame seeds, paprika, thyme, baking powder, salt, and pepper to a large, sealable plastic bag; shake to combine.
- 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.
- Bake the chicken until golden brown and no longer pink in the center, about 40 minutes.