marlisz@aol.com

February is American Heart Health month so I will try to submit some healthy recipes this month. I was doing a little research on heart disease and read that nearly half of the people who die from a heart attack never show symptoms of heart disease. We should try to educate ourselves about heart disease and ways to prevent it. Quit smoking if you are a smoker, keep your weight in check, maintain blood pressure, watch you cholesterol levels, eat more fruits and vegetables, exercise and try to control the stress in your life. These are just a few of the preventive measures that will be helpful, but keep in mind that family history is also a factor.

This recipe for oven fried chicken is made using buttermilk. I do not always have buttermilk in the refrigerator, but I do have the powdered buttermilk that can be used and prepared according to package directions; or you could use sour milk by mixing 1 tablespoon of lemon juice with 1 cup of milk. This recipe is made using chicken drumsticks or thighs. My husband does not care for the white breast meat so this is a good alternative.

Oven Fried Chicken

1/2 Cup buttermilk

1 Tablespoon prepared mustard

2 Cloves minced garlic (I use the garlic in a jar)

1 Teaspoon hot sauce

2 1/2 – 3 pounds chicken legs or thighs, remove skin

1/2 Cup flour

2 Tablespoons sesame seeds

1 1/2 Teaspoon paprika

1 Teaspoon thyme

1 Teaspoon baking powder

1/8 Teaspoon salt

Pepper to taste

Olive oil cooking spray

Blend buttermilk, mustard, garlic and hot sauce in a shallow dish, add chicken and coat with the mixture. Cover and marinate in the refrigerator for at least 30 minutes or up to 4 hours.

Mix together flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the mixture in a large re-sealable plastic bag. Shake off excess marinade and place the chicken one or two pieces at a time in the bag and shake to coat evenly. Arrange chicken pieces on a rack with foil lined baking sheet, spray the pieces with cooking spray. Bake in preheated 425 degree oven for about 40-50 minutes until golden brown and no longer pink in center.

Questions or comments:

marlisz@aol.com