Sunday, February 27, 2011

Buttermilk Oven Fried Chicken Legs

  • 1/2 cup nonfat buttermilk, (I used 1/2 cup almond milk with a tsp of lemon juice mixed in to make "sour milk")
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 teaspoon hot sauce (tobasco)
  • 4 or 5 chicken legs (depending on size) skin removed
  • 1/2 cup whole-wheat flour
  • 2 tbsp crushed corn flakes (1/4 cup uncrushed), or use 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 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  3. Whisk flour, corn flakes, 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 chicken 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 (about 40-45 mins for me)
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1/2 tablespoon lemon juice or vinegar to 1/2 cup milk.
MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.

Makes 4 servings (about 5 oz leg per serving)

I adjusted calories to compensate for the discarded flour and marinade (which was about 1/2!)

Calories 182
Fat 6g
Sat Fat 2
Poly 1g
Mono 35g
Cholesterol 100mg
Sodium 880mg
Potassium 28mg
Carbs 7g
Fiber .5g
Protein 26g

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