Guilt-Free Buttermilk Fried Chicken

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Recipe for Guilt Free Buttermilk Fried Chicken. It sounds too good to be true, but buttermilk is the secret ingredient that really makes this recipe work.

Ingredients

  • 1 fryer chicken cut into 8 pieces
  • 2 1/2 cups buttermilk
  • 2 cloves garlic, smashed
  • 1/3 cup Dijon mustard
  • 1 3/4 teaspoons salt
  • 1 1/2 cup breadcrumbs
  • 1 1/2 cups flour
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon paprika

Directions

  1. Preheat oven to 475°F (245°C). Remove the skin from all pieces of chicken except the wings and put chicken into a large, heavy-duty plastic storage bag. Add the buttermilk, garlic, mustard and 3/4 teaspoon of the salt. Squeeze the air from the bag, seal tightly and shake the bag to evenly coat the chicken. Marinate in the refrigerator for 24-48 hours, gently shaking the bag periodically.
  2. Spray a heavy-gauge, non-stick baking sheet with cooking spray.
  3. Mix bread crumbs, flour, cayenne, paprika and the remaining 1 tsp. salt on a plate. Drain the chicken. Turn each piece of chicken in the bread crumb mixture to coat all over, and place, bone side up, on the prepared baking sheet. Let site for 5 minutes, then spray the chicken to coat lightly with cooking spray.
  4. Place the baking sheet on the bottom rack of the oven and bake for 20 minutes. Turn the pieces of chicken over with a spatula, taking care not to dislodge any coating, and reposition the sheet in the middle of the oven. bake until the chicken is well browned, about 20 minutes.

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