Oprah’s Un-fried Chicken
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables | Italian | Chicken, Low-fat, Poultry | 6 | Servings |
INGREDIENTS
| Light Vegetable oil | ||
| Cooking spray | ||
| 6 | Chicken drumsticks, Skin | |
| removed | ||
| 3 | Whole chicken breasts | |
| Halved and skin removed | ||
| 3 1/2 | c | Ice water |
| 1 | c | Plain nonfat yogurt |
| 1 | c | Italian breadcrumbs |
| 1 | c | All-purpose flour |
| 1 | T | Old Bay seasoning |
| 1/2 | t | Garlic powder |
| 1/2 | t | Creole seasoning |
| 1/8 | t | Freshly ground black pepper |
| 1 | ds | Cayenne pepper |
| 1/2 | t | Dried thyme |
| 1/2 | t | Dried basil |
| 1/2 | t | Dried oregano |
INSTRUCTIONS
Preheat the oven to 400 degrees. Coat a baking sheet with three sprays of the vegetable oil. Put the chicken in a large bowl with the ice water. Put the yogurt in a medium bowl. Set both bowls aside. Toss all the breading ingredients into a large, tightly-sealed plastic bag. Seal and shake well to mix. Remove two 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 thoroughly. 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 pieces every 20 minutes to allow for even browning. Serve hot or at room temperature. Posted to MC-Recipe Digest V1 #250 Date: Fri, 18 Oct 1996 00:54:05 -0400 (EDT) From: Bill Camarota <gfx4tv@acy.digex.net>
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Nutrition (calculated from recipe ingredients)
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Calories: 311
Calories From Fat: 56
Total Fat: 6.2g
Cholesterol: 84.4mg
Sodium: 112.2mg
Potassium: 513.1mg
Carbohydrates: 33g
Fiber: <1g
Sugar: 16.2g
Protein: 28.7g