{"id":6253,"date":"2011-08-10T09:07:48","date_gmt":"2011-08-10T14:07:48","guid":{"rendered":"http:\/\/shrinkingtheplanet.com\/weighless\/?p=6253"},"modified":"2015-09-26T12:07:05","modified_gmt":"2015-09-26T17:07:05","slug":"low-calorie-fried-chicken-recipe","status":"publish","type":"post","link":"https:\/\/shrinkingtheplanet.com\/weighless\/low-calorie-fried-chicken-recipe\/","title":{"rendered":"Low Calorie Fried Chicken Recipe"},"content":{"rendered":"<p>Great news &#8211; you don&#8217;t have to give up those foods you love! Fried chicken\u00a0can be healthy and low calorie. This skinless chicken is marinated in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving rather than the 20 in typical fried chicken\u2014that is good news.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>INGREDIENTS:<\/strong><\/p>\n<ul>\n<li>1\/2 cup nonfat buttermilk, (see Tip)<\/li>\n<li>1 tablespoon Dijon mustard<\/li>\n<li>2 cloves garlic, minced<\/li>\n<li>1 teaspoon hot sauce<\/li>\n<li>2 1\/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks<\/li>\n<li>1\/2 cup whole-wheat flour<\/li>\n<li>2 tablespoons sesame seeds<\/li>\n<li>1 1\/2 teaspoons paprika<\/li>\n<li>1 teaspoon dried thyme<\/li>\n<li>1 teaspoon baking powder<\/li>\n<li>1\/8 teaspoon salt<\/li>\n<li>Freshly ground pepper, to taste<\/li>\n<li>Olive oil cooking spray<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>PREPARATION:<\/strong><\/p>\n<ul>\n<li>Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.<\/li>\n<li>Preheat oven to 425\u00b0F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.<\/li>\n<li>Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.<\/li>\n<li>Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.<\/li>\n<\/ul>\n<p><strong>TIPS &amp; NOTES<\/strong><\/p>\n<ul>\n<li><strong>Make Ahead Tip<\/strong>: Marinate the chicken for up to 8 hours.<\/li>\n<\/ul>\n<ul>\n<li><strong>Tip:<\/strong>\u00a0No buttermilk? You can use buttermilk powder prepared according to package directions. Or make \u201csour milk\u201d: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.<\/li>\n<\/ul>\n<p>NUTRITION<br \/>\n<strong>Per serving:<\/strong>\u00a0226\u00a0calories;\u00a07 g\u00a0fat (\u00a02 g\u00a0sat ,\u00a02 g\u00a0mono );\u00a0130 mg cholesterol;\u00a05 g\u00a0carbohydrates;\u00a00 g\u00a0added sugars;\u00a034 g\u00a0protein;\u00a01 g\u00a0fiber;\u00a0258 mg\u00a0sodium; 403 mg potassium.<\/p>\n<p><strong>Exchanges:<\/strong>\u00a01\/3 starch, 4 very lean protein, 1 1\/2 fat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Great news &#8211; you don&#8217;t have to give up those foods you love! Fried chicken\u00a0can be healthy and low calorie. This skinless chicken is marinated in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,22,6],"tags":[444,601,56],"class_list":["post-6253","post","type-post","status-publish","format-standard","hentry","category-weighless-chicken-recipes","category-weigh-less-dinner-recipes","category-healthy-recipes","tag-healthy-chicken-recipes","tag-low-calorie-fried-chicken","tag-low-calorie-recipes"],"_links":{"self":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/6253","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/comments?post=6253"}],"version-history":[{"count":0,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/6253\/revisions"}],"wp:attachment":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/media?parent=6253"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/categories?post=6253"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/tags?post=6253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}