Saturday, May 2, 2009

UnFried Chicken

Un-Fried Chicken
Serves 8

Vegetable cooking spray
6 chicken thighs, skin removed
6 chicken breast halves, skin removed
3-1/2 cups ice water
1 cup plain yogurt
1 cup dried Italian bread crumbs
1 cup flour
1 Tbsp. Creole seasoning (we use
Cavenders Seasoning)
1/2 tsp garlic powder
1/8 tsp freshly ground black pepper
Dash of cayenne pepper
1/2 tsp dried thyme
1/2 tsp dried basil
1/2 tsp dried oregano

Lightly coat a baking sheet with vegetable spray and set aside.

Place chicken in a large bowl with the ice water. Put the yogurt into a
medium bowl. Set both bowls aside.

Place bread crumbs, flour, seasonings, garlic powder,
black and cayenne peppers, thyme, basil and oregano in a large, 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
thoroughly. Transfer the breaded chicken to the prepared baking sheet.
Repeat the process until all chicken is breaded. Spray the chicken lightly
with vegetable spray.

Place the baking sheet on the bottom shelf of the oven and bake 45 minutes
to 1 hour or until chicken is done, turning the pieces every 15 minutes to
allow even browning. Serve hot or at room temperature.

313 Calories;5g Fat;109mg Chol;24g Carb;41g Protein;450mg Sodium;1g Fiber

Helen Aguina, Chicago

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