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Oven-Fried Chicken
   
   Makes 4 servings
   Prep Time: 20 minutes
   Total Time: 1 hour 35 minutes (including marinating time)
   Ease of Preparation: Easy


Ingredients
 1/2 cup nonfat buttermilk 
 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.

Nutritional Notes: per serving: 226 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; 258 mg sodium; 400 mg potassium.