Health Information

Oven-fried Chicken

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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

Servings 2
Marinating Time 1-2 hours

Ingredients and Preparation

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

  1. Place buttermilk and chicken in a resealable plastic bag. Toss to combine and place in the refrigerator to marinate for 1-2 hours.
  2. Preheat oven to 450˚F.
  3. 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.
  4. 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