204924 Health Library | Health and Wellness | Wellmont Health System
  • Oven-fried Chicken

    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.

    Exchanges3.5 lean meats; 1 starch

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