Recipe of the Week: Oven-Fried Chicken Legs and Thighs

1/2 cup nonfat buttermilk, (see Tip below)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2- 3 pounds pastured chicken thighs and drumsticks. (Remove skin to reduce calorie count, or leave skin on for richer flavor and crispier texture–your choice)
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper, to taste
Olive oil cooking spray

1. 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.
2. Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
3. 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.

4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes. You can also check temperature with a meat thermometer to be extra safe. Dark meat chicken is considered fully cooked when a meat thermometer inserted into the center of a thigh or leg registers 160-165 degrees F.

1. No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
2. MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.

Recipe adapted from

Serve the chicken with cole slaw, pickled beets, or a broccoli raisin salad, and hot biscuits topped with grass-fed butter or a teaspoon of local honey.

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