Un-Fried Chicken Recipe

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Ingredients:

Serving

light vegetable oil cooking spray
6 chicken drumsticks, skin removed
3 whole chicken breasts, halved and skin removed
3 1/2 cups ice water
1 cup plain nonfat yogurt
1 cup dried italian breadcrumbs
1 cup all-purpose flour
1 tbsp old bay seasoning
1/2 tsp garlic powder
1/2 tsp creole seasoning
1/8 tsp fresh ground black pepper
1 dash cayenne pepper
1/2 tsp dried thyme
1/2 tsp dried basil
1/2 tsp dried oregano

Directions:

Preheat the oven to 400 degrees.
Coat a baking sheet with 3 sprays of the vegetable oil.
Put the chicken in a large bowl with the ice water.
Put the yogurt into a medium bowl.
Set both bowls aside.
Toss all the breading ingredients into a large, tightly-sealing plastic bag.
Seal and shake well to mix.
Remove 2 pieces of chicken from the ice water.
Roll each piece in the yogurt.
Put the chicken into the plastic bag, reseal, and shake to coat thouroughly.
Transfer the breaded chicken to the prepared baking sheet.
Repeat the process until all 12 pieces are breaded.
Spray the chicken lightly with the vegetable oil.
Place the baking sheet on the bottom shelf of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning.
Serve hot or at room temperature.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	749.33 Kcal (3137 kJ)
Calories from fat	248.05 Kcal
		% Daily Value*
Total Fat	27.56g	42%
Cholesterol	218.24mg	73%
Sodium	1378.69mg	57%
Potassium	1120.88mg	24%
Total Carbs	59.97g	20%
Sugars	9.19g	37%
Dietary Fiber	5.41g	22%
Protein	62.96g	126%
Vitamin C	2.4mg	4%
Iron	5.6mg	31%
Calcium	413.5mg	41%

Amount Per 100 g
Calories	132.12 Kcal (553 kJ)
Calories from fat	43.74 Kcal
		% Daily Value*
Total Fat	4.86g	42%
Cholesterol	38.48mg	73%
Sodium	243.1mg	57%
Potassium	197.64mg	24%
Total Carbs	10.57g	20%
Sugars	1.62g	37%
Dietary Fiber	0.95g	22%
Protein	11.1g	126%
Vitamin C	0.4mg	4%
Iron	1mg	31%
Calcium	72.9mg	41%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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