Oven-Fried Chicken

4 servings

This oven-fried chicken contains just 9 grams. Typical fried chicken contains about 20-40 grams of fat such as Fried Chicken ala Barricks.

• 1 large egg white
• 1/2 cup lowfat buttermilk
• 1 teaspoon tabasco sauce
• 1/2 cup all-purpose flour
• 1 Tablespoon baking powder
• 1 Tablespoon toasted sesame seeds,
     crushed
• 2 teaspoons paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 2 1/2 pounds (4) BONE-IN skinless
     chicken breasts
• 1 to 2 Tablespoon canola oil

Preheat oven to 425°. Set a rack on a baking sheet and spray with nonstick cooking spray.

In a medium-sized bowl, whisk together egg white, buttermilk and tabasco. Put flour, baking powder, sesame seeds, paprika, thyme, oregano, salt and pepper in a paper lunch bag; shake the bag to mix well.

Dip chicken pieces, one at a time, into the buttermilk mixture, then dredge in the flour mixture by shaking in the bag. Place the chicken on the prepared rack. Brush oil lightly over the chicken. Bake for 35 to 40 minutes, or until browned on the outside and no longer pink inside

Bon appetit!