Weight Watcher's Buttermilk "Fried" Chicken

This is very easy and VERY good!

Weight Watcher's Buttermilk "Fried" Chicken

1 cup low-fat buttermilk
1 small onion, halved and thinly sliced
1/2 tsp. hot sauce
2 chicken breast halves, skinned
2 chicken drumsticks, skinned
2 chicken thighs, skinned
1 (5.25oz) package whole wheat Melba toast rounds, coarsely crushed
1 tsp. paprika
1/2 tsp. dried basil
1/4 tsp. dried thyme
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/8 tsp. ground red pepper
1/2 tsp. salt
Cooking Spray

1. Combine first 3 ingredients in a large heavy-duty zip-top plastic bag. Add chicken; seal bag and shake gently to coat chicken. Marinate in refrigerator at least 6 hours.

2. Preheat oven to 400 degrees.

3. Combine melba toast crumbs and next 6 ingredients in a shallow dish. Remove chicken from bag and discard marinade. Sprinkle chicken with salt. Dredge chicken in crumb misture, pressing crumbs gently onto chicken to coat.

4. Line a baking sheet with foil and coat foil with cooking spray. Place chicken on prepared pan. Bake at 400 degrees for 45 minutes or until the chicken is done.

Makes 4 servings (1 breast half OR 1 thigh and 1 drumstick)
Points value: 4
Exchanges: 1 starch, 7 very lean meat, 1/2 fat

353 calories
52.1g protein
6.4g fat
1.6g sat fat
18.1g carbs
1.6g fiber
157mg chol
3mg iron
476mg sodium
58mg calcium

Served with Smashed Red Potatoes