I love this recipe, I make it often and my kids love it, it's actually really crispy and taste great.
Just like fried chicken without the extra fat.
Makes 4 servings
1/2 cup buttermilk
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2-3 lbs of chicken legs, skin removed, trimmed and cut into thighs and drumbsticks
1/2 cup of whole wheat four
2 tablespoons of sesame seeds
1 1/2 teaspoons of paprika
1 teaspoon of thyme
1 teaspoon baking powder
1/4 teaspoon of salt
Freshly ground pepper to taste
Olive oil flavor (cooking spray)
Whisk buttermilk, mustard, garlic, and hot sauce in a glass dish, Add chicken and turn to coat
Cover and marinate in the fridge for an hour (or up to 8 hours)
Preheat oven to 425, Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Put flour mixture in a large ziplox bag.
Shake off excess marinade & put 2-3 pieces of chicken at a time in the bag and shake to coat.
Shake off excess flour and put coated chicken in the rack. Spray chicken with cooking spray.
Bake until golden brown aprx 40-50 min
Calories 226 (per serving)
Fat 7 grams
Carbs 5 grams
Protein 34 grams