4
Serves
Preparation time: 20 minutes
Marinating time: 30 minutes
Baking time: 40 to 50 minutes
This simple chicken recipe, loaded with Magic extras like mustard (it contains vinegar, a Magic food) and sesame seeds, makes a great family meal. Marinating the chicken in buttermilk keeps it moist and succulent, and a light coating of whole wheat flour, sesame seeds, and spices replaces the fatty chicken skin and forms an appealing crust during baking.
1/2 cup buttermilk
1 tablespoon Dijon mustard
2 garlic cloves, minced
1 teaspoon hot red pepper sauce, such as Tabasco
2 1/2 –3 pounds (1.25 to 1.5 kilograms) bone-in chicken legs, skin removed, fat trimmed, thighs and drumsticks separated at the joint
1/2 cup whole wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons baking powder
1 1/2 teaspoons paprika
1 teaspoon dried thyme
Pinch of salt
Freshly ground pepper to taste
1. Whisk the buttermilk, mustard, garlic, and hot sauce in a shallow glass dish until well blended. Add the chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or up to 8 hours.
2. Preheat the oven to 425°F (220°C). Line a baking sheet with aluminum foil. Set a wire rack on the baking sheet and coat it with nonstick spray.
3. Whisk the flour, sesame seeds, baking powder, paprika, thyme, salt, and pepper in a small bowl. Place the flour mixture in a paper bag or large plastic food bag. One at a time, place the chicken pieces in the bag and shake to coat. Shake off excess flour and place the chicken on the rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces lightly with nonstick spray.
4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes. An instant-read thermometer inserted in the center should register 180°F (85°C). One serving is 1 drumstick and 1 thigh.
Per serving: 227 calories, 34 g protein, 5 g carbohydrates, 1 g fiber, 7 g total fat, 2 g saturated fat, 262 mg sodium.