Oven Fried Chicken with Healthy Seed Crust
Seeds are vital to include in your diet when living a paleo lifestyle. While they may be tiny, they are loaded with many great nutritional benefits. They are an excellent source of healthy monounsaturated fats, the type of good fat that helps to keep your heart healthy while keeping your body free from disease. Let’s take a closer look at the three seed types used for this chicken seasoning recipe.
Sesame seeds are commonly used to make many healthy paleo crackers. This is largely due in part to the fact they very high in essential vitamins and minerals such as vitamin B1, fiber, calcium, magnesium, iron, and zinc. In addition, studies have shown that sesame seeds can also help to lower blood pressure, protecting against many forms of cardiovascular disease. (1)
Pumpkin seeds are delicious whether included in many different recipes or even baked on their own. Just like sesame seeds, they are loaded with vitamins and minerals, along with a hefty dose of protein and fat. Pumpkin seeds are also high in phytosterols, a substance found in plants that can help to lower levels of LDL cholesterol in your body. (2)
Finally we included sunflower seeds in the seasoning thanks to their health benefits as well. These seeds are an excellent source of folate, a vitamin that is essential for women both before and during pregnancy. Not only that, they are an excellent way to add more healthy fats, vitamin E, and dietary fiber into your diet as well.
By adding these three seed types into a food processor along with the garlic powder, onion powder, paprika, chili flakes, salt and pepper, you are able to create a mixture that shares the same texture as bread crumbs. From here, you simply dip your pieces of chicken into a beaten egg mixture and then coat them with the seasoning. Brush them with olive oil to add even more heart-friendly healthy fats and flavoring before baking in the oven for 30 minutes. When served with a tasty garden salad, this oven fried chicken recipe makes for an incredibly tasty and nutritious dinner option.
Oven Fried vs. Pan Fried
Oven frying is healthier than pan frying because it uses less oil and thus, keeps the overall calorie content of your meal down. Oven frying entails covering your food very lightly in oil or fat (could also just be cooking spray) and baking it at a high temperature to mimic the act of cooking food by submerging it in hot oil. It’s also safer, as you don’t have to hangle a large amount of hot oil.
Once you try these oven-fried chicken drumsticks and thighs out for yourself, you’ll never have to go out for fried chicken ever again. Our paleo chicken seasoning blend of seeds and spices will surely become one of your favorite go-to methods for cooking chicken from here on out. And while this oven fried chicken recipe calls for the use of drumsticks and thighs, it will be just as good with boneless chicken breasts as well. Feel free to use whichever cut of chicken is approriate for your calorie intake and tastebuds.
P.S. #1 – Not a big dark meat fan? Do you prefer the white meat parts of chicken? Not to worry, we’ve got you covered with many great paleo chicken breast recipes.
#2 – If you are a huge fan of dark meat, and chicken legs in particular, there are many great ways that you can enjoy them. Check out this list of 14 out of this world paleo chicken leg recipes.
- 2 pounds chicken thighs and drumsticks
- 2 eggs, beaten
- ½ cup sesame seeds
- ½ cup pumpkin seeds
- ½ cup sunflower seeds
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- ½ tsp chili flakes
- ½ tsp salt
- ½ tsp black pepper
- 2 tbsp olive oil
- Preheat oven to 400ºF.
- In a food processor, add sesame, pumpkin seeds, sunflower seeds, garlic powder, onion powder, paprika, salt, pepper, and chili flakes. Process until the mixture resembles breadcrumbs.
- Dip the chicken pieces in the eggs, then coat in the mixture of the seeds and spices and place on the baking sheet.
- Brush with olive oil and bake in the oven for 30 minutes.
- Serve with your favorite salad.
|Vitamin A||53.2 µg|
|Vitamin C||0.4 mg|
|Folic Acid (B9)||25.9 µg|