Oven-fried Chicken
Adapted from CooksAid.com
Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 205 |
| Total Fat | 5 g |
| Saturated Fat | 1.5 g |
| Sodium | 607 mg |
| Total Carbohydrate | 11 g |
| Dietary Fiber | 0.5 g |
| Protein | 28 g |
Servings and Times TOP
| Servings | 2 |
| Marinating Time | 1-2 hours |
Ingredients and Preparation TOP
| Ingredients | Measures |
|---|
| Low-fat buttermilk | ½ cup |
|
Chicken drumsticks, skin removed
* | 4 |
| All-purpose flour | ¼ cup |
| Salt | ½ teaspoon |
| Freshly ground pepper | ¼ teaspoon |
| Dry mustard powder | ½ teaspoon |
| Onion powder | ½ teaspoon |
| Paprika | ¼ teaspoon |
| Cooking spray |
*
Tip:
Use kitchen scissors to easily remove the skin from the chicken.
- Directions
- 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 450˚F.
- 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.
Exchanges
3.5 lean meats; 1 starch