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(Forum for members to exchange/trade their favorite Muscle Food Recipes)

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  1. #1
    Female Moderator Mrs P's Avatar
    Join Date
    Aug 2010
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    Thumbs up Oven-Fried Chicken
    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.

    Oven-Fried Chicken

    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

  2. #2
    Moderator Mr P's Avatar
    Join Date
    Jul 2009
    In between my wifes legs
    Rep Power

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