Super Juicy Oven Fried Chicken

This chicken could just as well be called ‘illusion chicken,’ as the paprika spice blend tricks you into thinking the chicken is more brown than it is and only requires a minimal coat. This is a perfect recipe for busy nights as it goes in the oven without much fuss and cooks on a rack allowing the heat to circulate all angles. If you want to perform a magic trick for dinner, whip up this dish!

Prep time:  15 mins
Cook time:  30 mins
Total time:  45 mins

Ingredients:

  • ¾ cup plain yogurt
  • 1 tablespoon Dijon mustard
  • 1½ teaspoons garlic powder
  • 2 teaspoons hot sauce
  • Sea salt and ground black pepper
  • 8 pieces skinless chicken, best value is 4 whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
  • ½ cup flour
  • ¼ cup sesame seeds
  • 2 teaspoons paprika, smoked or sweet
  • 1 teaspoon dried thyme
  • 1 teaspoon baking powder
  • Olive oil cooking spray
 Instructions:
  1. Whisk together the yogurt, mustard, ½ teaspoon garlic powder, hot sauce, ½ teaspoon salt, ¼ teaspoon pepper and ¼ cup water in a shallow bowl. Add the chicken and turn to coat. Marinate 10 minutes to 3 hours.
  2. Preheat oven to 425 degrees. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with the cooking spray.
  3. If you have a food processor, pulse the flour, sesame seeds, 1 teaspoon garlic powder, paprika, thyme, baking powder, ½ teaspoon salt and ¼ teaspoon pepper to blend it into a seasoned coating. Place the mixture in a large sealable plastic bag. (if not using a food processor, you can also blend and coat right in a large bowl)
  4. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Arrange the lightly coated chicken on the prepared rack. Spray the chicken pieces with the olive oil cooking spray.
  5. Bake the chicken 40 to 45 minutes until golden brown and no longer pink in the center.

 

Recipe and photo courtesy www.bariatriceating.com

Author Info

Blossom Nutritionist

Blossom Nutritionist

Jeni is our registered dietitian. She recently relocated to Las Vegas to escape the long, cold winters of northern Idaho. In addition to being our nutrition specialist, she is also a certified weightlifting and sports performance coach. In her free time, she can usually be found in the gym, hiking with her dogs…or spending entirely too much money at Ikea.

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