Heart Healthy Oven-Fried Chicken


I found this recipe in a little magazine I sometimes get from Walgreens pharmacy called Diabetes & You.


Active Time: 20 Minutes

Total: 1 hour 35 minutes (including marinating time)

4 servings

1/2 C buttermilk

1 tablespoon Dijon mustard

2 cloves garlic, minced

1 teaspoon hot sauce, sauce as Tabasco

2.5 – 3 pounds chicken legs, skin removed, trimmed and cut into thighs and drumsticks

1/2 C 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


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 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 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, 40-50 minutes.**


**My note:  To ensure safety always cook chicken until internal temperature reaches 180*F.


2 responses »

  1. Thank you for posting this recipe. I also picked up this magazine from Walgreens but misplaced it. I then was trying to find something similar and fell on yours. Thanks..I was going to take another trip to the pharmacy and pick up a second issue of the magazine!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s