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Oven-Fried Chicken

Yields4 ServingsPrep Time15 minsCook Time35 minsTotal Time50 mins

Oven-Fried Chicken

 5 garlic cloves, minced
 1 cup non-fat buttermilk
 4 tbsp hot cayenne pepper sauce
 8 skinless bone-in chicken thighs
 1 cup whole wheat flour
 1 tbsp paprika
 6 oz plain non-fat Greek yogurt
 2 green onions, thinly sliced
 2 tsp fresh lemon juice
1

In medium bowl, whisk 4 garlic cloves, buttermilk and 2 teaspoons hot sauce. Add chicken; turn to coat. Cover with plastic wrap; refrigerate at least 30 minutes or up to 8 hours.

2

Preheat oven to 425°. Line rimmed baking pan with wire rack; spray with cooking spray. In medium bowl, whisk flour, paprika, ½ teaspoon salt and ¼ teaspoon black pepper. Remove chicken from marinade and sprinkle with salt and pepper to taste; discard marinade. Dredge chicken in flour; place on prepared rack and spray with cooking spray. Roast 35 minutes or until golden brown and internal temperature reaches 165°.

3

In small bowl, stir yogurt, onions, lemon juice, 1/8 teaspoon salt, and remaining 1 garlic clove and 2 teaspoons hot sauce. Makes about ¾ cup.

Nutrition Facts

Serving Size 1

Servings 0

Amount Per Serving
Calories 312
% Daily Value *
Total Fat 11g17%

Saturated Fat 3g15%
Cholesterol 102mg34%
Sodium 517mg22%
Total Carbohydrate 16g6%

Dietary Fiber 2g8%
Sugars 4g
Protein 35g70%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.