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Oven-Fried Chicken
Servings: 4
Marinating time: 1-2 hours
1 cup low-fat buttermilk
8 chicken drumsticks, skin removed*
½ cup all-purpose flour
1 teaspoon salt
½ teaspoon freshly ground pepper
1 teaspoon dry mustard powder
1 teaspoon onion powder
½ teaspoon paprika
Cooking spray
*Tip: Use kitchen scissors to easily remove the skin from the chicken.
- Place buttermilk and chicken in a resealable plastic bag. Toss to combine and place in the refrigerator to marinate for 1-2 hours.
- Preheat oven to 450ËšF.
- Combine flour, salt, pepper, dry mustard powder, onion powder, and paprika in another resealable plastic bag; transfer chicken to this bag, discarding excess marinade, and toss to coat with the flour mixture.
- Place chicken on a baking sheet lined with parchment paper or treated with cooking spray. Bake for 35 minutes, or until cooked through, turning half way through.
Nutrition Information
(For ¼ of recipe) 205 calories; 11 g carbohydrate; 28 g protein; 5 g fat (1.5 g sat); 0.5 g fiber; 610 mg sodium. Exchanges: 3.5 lean meats; 1 starch.
Side suggestions: Mashed potatoes. Peel and quarter 4 medium Yukon Gold potatoes. Place in a pot and add ½ t salt. Fill with water and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15-20 minutes, or until soft when pierced with a fork. Drain water and add ¼ c low-fat milk and 4 t melted butter; use a potato masher or electric whisk to mash. Season with ½ t salt and freshly ground pepper to taste. Nutrition Info (for ¼ recipe): 190 calories; 34 g carbohydrates; 4 g protein; 4 g fat (2.5 g saturated); 5 g fiber; 310 mg sodium. Exchanges: 2 starches; 1 fat. Steamed broccoli.