Spicy Oven-Fried Chicken

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Ingredients:
  • ½ cup buttermilk
  • 1 clove garlic, minced
  • ½ teaspoon hot-pepper sauce
  • 4 skinless chicken breasts, bone in
  • ½ cup whole wheat flour
  • 2 tablespoons ground flaxseed
  • 1 teaspoon baking powder
  • ½ teaspoon ground red pepper
  • ¼ teaspoon salt
  • Cooking spray
 
Directions:
  1. In a shallow baking dish, combine the buttermilk, garlic and hot pepper sauce.  Add the chicken and turn to coat. Place breast side down. Cover and marinate in the refrigerator for 30 minutes or up to 8 hours.
  2. Preheat the oven to 425 degrees. Place a rack on a baking sheet with sides (like a jelly roll pan) and coat with cooking spray.
  3. In a large zip-top bag, combine the flour, flaxseed, baking powder, ground red pepper and salt. Remove one chicken breast from the marinade, shaking off any excess. Place in the bag, seal and shake to coat.
  4. Place on the rack and repeat with the remaining chicken. Coat the chicken with cooking spray.
  5. Bake for 45 minutes or until a thermometer inserted in the thickest portion registers 170 degrees and the juices run clear.
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