Comfort Food Made Healthy: Fried Chicken


Fried chicken is notoriously unhealthy for its high fat content. If you replace the traditional deep fried preparation with one that is highly seasoned in natural herbs, you're left with the same great taste.


  • 2 1/2-3 lbs chicken
  • 1/2 cup buttermilk
  • 2 cloves garlic minced
  • 1 tsp hot sauce
  • 1 tbsp mustard
  • 1/2 cup whole-wheat flour
  • 2 tbsp sesame seeds
  • 1 1/2 tsp paprika
  • 1 tsp thyme
  • 1 tbsp baking soda
  • Dash of salt and pepper
  • Olive oil cooking spray


Preheat oven to 425°F.

To make marinade, combine buttermilk, hot sauce, mustard, and garlic in a bowl. Whisk until blended.

Place chicken in the bowl and marinade for no less than 30 minutes and no more than 8 hours.

In a bowl whisk together whole wheat flour, sesame seeds, paprika, thyme, baking soda, and salt and pepper. Place this mixture in a Ziploc bag. Remove chicken from marinade, and place into Ziploc bag until fully coated.

Spray baking sheet with olive oil cooking spray, and bake coated chicken for 40 minutes or until brown.