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    Rosie's Un-Fried Chicken


    Source of Recipe


    Sue Edwards

    List of Ingredients




    Rosie's Un-Fried Chicken


    Light vegetable cooking oil spray
    12 pieces chicken, skin removed (3 breasts cut in half and 6 drumsticks)
    1 c. plain non-fat yogurt
    3 1/2 c. ice water

    BREADING INGREDIENTS:

    1 c. Italian breadcrumbs
    1 c. all-purpose flour
    1 T. Old Bay seasoning
    dash of cayenne pepper
    1/2 t. dried thyme
    1/8 t. freshly ground pepper
    11/2 t. garlic powder
    11/2 t. dried basil
    1/2 t. Creole seasoning
    1/2 t. dried oregano

    Recipe




    Preheat oven to 400°.

    Coat baking sheet with 3 sprays of vegetable oil.

    Combine chicken and ice water in a large bowl; set aside.

    Place yogurt in a medium bowl and set aside.

    Combine breading ingredients in a large, tightly sealing plastic bag and shake well to mix.

    Remove 2 pieces of chicken from the water.

    Roll each piece in the yogurt.

    Put chicken into plastic bag; reseal and shake thoroughly.

    Transfer the breaded chicken to the baking sheet and repeat this process until all pieces are breaded and on the baking sheet.

    Spray lightly with vegetable oil, place sheet in the bottom of the oven and bake 1 hour, turning pieces every 20 minutes to brown the baked chicken evenly.


    NUTRITIONAL INFORMATION FOR BAKED CHICKEN:

    Drumsticks: 4.2 grams of fat per piece;
    195 calories per piece.
    Breasts: 2.2 grams of fat per piece;
    185 calories per piece.
 

 

 

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