Ah, fried chicken. An American classic. Good for the soul, but not so good for the ole’ ticker.
I’ve tried a lot of “healthy” alternatives for many different things over the years. This is by far the BEST alternative I’ve ever made. It has taken me a few different recipe tests to get this perfect, but I can almost garuntee that people won’t know that it isn’t fried. It is so juicy, crispy, and flavorful. I want more RIGHT NOW, and it’s 9am. I mean, look at that picture. Would you know it wasn’t fried? My favorite part about this chicken is that I don’t feel like I’m in a coma after eating it. Although it tastes sinful, it’s not greasy and fatty, so after eating it I have more energy and feel satisfied.
Wanna know just how much better it is for you?!
A regular fried chicken breast has 360 calories. My oven fried has 181 calories!
A regular fried chicken breast has 21 g. of fat. My oven fried has 4.3 g. of fat.
A regular fried chicken breast has 1,080g. sodium. My oven fried chicken has 100g. sodium.
So, you be the judge. Even if it’s not exactly the same as fried chicken, it tastes darn good, and it’s so much better for you. The other up side is not having to stand over a vat of hot oil frying.
Oven “Fried” Chicken
What You’ll Need:
+ 1/2 cup buttermilk (non fat is even better)
+ 1 teaspoon hot sauce
+ 2 Tablespoons mustard (dijon preferred)
+ 3 cloves garlic, minced
+ 3 pounds chicken- whatever parts you like
+ 1 cup whole wheat flour
+ 2 teaspoons baking powder
+ 3 teaspoons paprika
+ 4 Tablespoons sesame seeds (help add crunch)
+ 1/2 teaspoon each salt and pepper
Combine the buttermilk, hot sauce, mustard, and garlic in a large bowl. Add chicken and coat. Cover and marinate for at least 1 hour. Preheat the oven to 425 degrees F. Line a baking sheet with foil, and add a cooling rack to the top. Spray or rub on oil to preven sticking. Combine remaining ingredients in a paper bag. Shake off excess marinade and shake chicken pieces in flour mixture until covered. Add to the rack on the pan and place in the oven for 40-45 minutes.
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