Keeping Soul in Kitchen

Now I know many of us love our deep fried Fried Chicken. But since we're trying to eat healthier but still enjoy the soul in our food, I found this healthy fried chicken recipe and wanted to share it with you. If you would like to get other recipes you can go to www.eatingwell.com

Please let me know how you like it... I think it's great...! - enjoy

Ingredients

• 1/2 cup nonfat buttermilk, (see Tip)
• 1 tablespoon Dijon mustard
• 2 cloves garlic, minced
• 1 teaspoon hot sauce
• 2 1/2-3 pounds whole 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

Preparation

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.

Tips & Notes

• Make Ahead Tip: Marinate the chicken for up to 8 hours.

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

Nutrition

Per serving: 224 calories; 7 g fat ( 2 g sat , 2 g mono ); 130 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 34 g protein; 1 g fiber; 237 mg sodium; 400 mg potassium.
Nutrition Bonus: Zinc (24% daily value)
Carbohydrate Servings: 0
Exchanges: 5 lean meat