Oven-Fried Sesame Chicken

By Kristen Rasmussen, MS, RD

Simply taking the time to take care of yourself and eat mindfully is calming and beneficial to your health. For this month’s Well Being Challenge, we encourage you to try eating without distractions (no computers, phones, television, etc.) once a day for one week. Share your journey of mindful eating by posting comments about your experiences or photos of meals and snacks that you ate mindfully on our Facebook page wall. Here is a recipe with stress-reducing properties to get your started on your path to mindful eating.

Oven-Fried Sesame Chicken

Comfort food made-over

Serves 4


-1/3 cup buttermilk
-1 egg white
-1/2 teaspoon cayenne pepper
-2 teaspoons Dijon mustard
-Vegetable oil, to brush baking sheet
-2 1/2 pounds chicken legs and thighs, skin and fat trimmed
-1/2 cup whole-wheat flour
-2 tablespoons sesame seeds
-1 1/2 teaspoons paprika
-1 teaspoon baking powder
-Pinch of salt
-1/4 teaspoon freshly ground pepper

To Prepare

1. Blend buttermilk, egg white, cayenne pepper, and mustard in a large glass or ceramic dish. Add chicken, turn to coat, cover, and marinate in the refrigerator 1/2 to 3 hours.

2. Preheat oven to 400 degrees F. Line a baking sheet with foil and brush with vegetable oil.

3. Whisk flour, sesame seeds, paprika, baking powder, salt, and pepper. Remove chicken from refrigerator, shake off excess marinade and coat each piece of chicken in flour mixture before placing on baking sheet.

4. Bake chicken in oven until thoroughly cooked and golden brown on outside, about 30-40 minutes. Flip chicken pieces halfway through cooking.