Un-Fried Chicken

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Un-Fried Chicken

Postby Tina W » Fri Jul 17, 2009 5:43 am

Un-Fried Chicken

(note) this recipe came from Rosie Daley's cookbook,
some of you may remember Rosie, she was Oprah's Winfreys Chef.....
this doesn't list the Diabetic exchange tho but does list Fat
and Calories, and it is a very good way to cook chicken, even
my hubby likes it and he's picky, I hope you will try this it
is a very good recipe)

Un~Fried Chicken

The secret to the success of this recipe is to make sure that
both the chicken and yogurt are very cold (hence, soaking the
chicken in Ice water). The preliminary soaking will help the
breading adhere and produce a crisp coating much like that of
fried chicken.

Light vegetable oil cooking spray
6 Chicken drumsticks, skin removed
3 whole chicken braest, halved and skin removed
31/2 cups Ice water
1 cup plain nonfat yogurt

For The Breading
1 cup dried Italian bread crumbs
1 cup all-purpose flour
1 tablespoon Old Bay seasoning
1/2 teaspoon garlic powder
1/2 teaspoon Creole seasoning
1/8 teaspoon freshly ground black pepper
Dash cayenne pepper
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano

Preheat oven to 400 degrees.
Coat a baking sheet with 3 sprays of 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 yogurt. Put the chicken into the plastic bag,
reseal and shake to coat thoroughly. Transfer the coated
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.
Makes 12 pieces
Fat per piece of breast = 2.2 grams
Calories per piece of breast = 185
Fat per drumstick = 4.2 grams
Calories per drumstick = 195

Louise B
Tina W

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Tina W
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