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Sesame BBQ Chicken

Serves 4
Plan ahead - needs to marinate! 


Ingredients: 
  • 1 cup buttermilk
  • 2 1/2 teaspoons salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 1/2 teaspoon paprika
  • 4 boneless, skinless chicken breasts (about 4 ounces each)
  • 1 cup flour
  • 1/3 cup cornstarch
  • 3 Tablespoons bbq sauce
  • 2 Tablespoons ketchup
  • 2 Tablespoons honey
  • 1 Tablespoon hot sauce
  • 4 cups canola oil
  • 2 Tablespoons toasted sesame seeds

Instructions: 
  • In a medium bowl, whisk buttermilk, 2 teaspoons salt, garlic powder, pepper and paprika.  Add the chicken, cover, and refrigerate for at least 1 hour (overnight if possible). 
  • In large bowl, mix flour, cornstarch and remaining 1/2 teaspoon salt.  
  • In small saucepan, mix bbq sauce, ketchup, honey and hot sauce.  Heat on low to warm.
  • Put sesame seeds in a small skillet and heat on medium until browned (about 5 min). Stir often to avoid burning.
  • Remove the chicken from the marinade (discard the marinade). Coat the chicken in the flour mixture. Set aside while you heat the oil. 
  • Heat the canola oil over medium-high heat until a thermometer reads 360-365F. Add chicken until it is cooked through (4-5 min per side). 
  • Remove chicken to a paper towel lined plate to drain for a minute.  
  • Put chicken on a serving platter, cover with the warmed bbq sauce, sprinkle with the sesame seeds. 

Nutrition Info Per Serving: 
Calories 386.1
Total Fat 18.4 g
Saturated Fat 1.7 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 9.3 g
Cholesterol 2.5 mg
Sodium 1,940.6 mg
Potassium 141.1 mg
Total Carbohydrate 28.3 g
Dietary Fiber 1.0 g
Sugars 15.0 g
Protein 30.8 g
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