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Spicy oven-fried chicken

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    Spicy oven-fried chicken Low Sodium

    Chicken is a good source of protein, which is used by your body to create new cells and repair damaged ones.

    Ingredients

    1 1/2 cups buttermilk
    3 tablespoons extra-virgin olive oil
    3 tablespoons hot sauce
    2 tablespoons spicy brown mustard
    3 cloves garlic, minced
    1 teaspoon freshly ground black pepper
    4 to 6 sprigs fresh rosemary
    1 medium onion, diced
    12 pieces chicken (breast, thigh and leg)
    1 cup plain bread crumbs
    1/3 cup finely shredded cheddar cheese
    1/4 cup all-purpose flour
    2 teaspoons ground oregano
    1/2 teaspoon smoked paprika
    1/4 teaspoon ground cayenne pepper
    1 tablespoon unsalted butter

    Directions

    1. In a large bowl, combine first 6 ingredients. Whisk until well-blended. Add rosemary, onion and chicken. Mix until chicken is well-coated. Cover, place in refrigerator and allow to marinate for at least 3 hours (or up to 24 hours).
    2. Preheat oven to 425 F.
    3. Cover baking sheet with foil. In another large bowl, combine bread crumbs, cheese, flour, oregano, smoked paprika and cayenne. Mix well. Remove chicken from marinade, allowing extra marinade to drip off. Add chicken to the large bowl with the bread crumb mixture. Toss until well-coated. Arrange chicken skin-side-up on racks on baking sheets. Let stand for 20 minutes.
    4. In a small microwave-safe bowl, melt butter in the microwave. Drizzle butter over chicken. Bake for 45 to 50 minutes or until chicken is golden and crisp.
    5. Serve warm.

    Makes 12 servings

    Recipe contains: milk, wheat

    Carb choices per serving: 1/2

    oven-fried-chicken-with-broccoli

    To lower the amount of saturated fat in this recipe, remove the skin before marinating the chicken.

    Nutrition Facts