This recipe is truly wonderful and is
low fat and low calories. What more can you ask for? The secret to the success of this
recipe is to make sure that both the chicken and the yogurt are very cold (hence, soaking
the chicken in the ice water). The preliminary soaking will help the breading adhere and
produce a crisp coating much like that of fried chicken.
For more great Low Fat Recipes, Low Calorie
Recipes, Low Carbohydrate Recipes, and Diabetic Recipes, check out
my
Diet
Recipe Index. Also check out my
Nutritional Chart
for fat grams, fiber grams,
carbohydrate grams, and calories for all your favorite foods.
More great
Poultry Recipes
and learn how to
Brine Poultry
for a moister and tastier dish.
Oven-Fried Chicken Recipe
Recipe Type:
Poultry, Diet
Yields: 6 servings
Prep time: 15 min
Cook time:
1 hr
Ingredients:
Breading Mixture (see recipe below)
12 chicken drumsticks, skinless*
3 1/2 cups ice water
1 cup plain non-fat yogurt**
*
The U.S. Department
of Agriculture, as well as food agencies in the United Kingdom and elsewhere,
advises against washing poultry. Rinsing chicken will not remove or kill much
bacteria, and the splashing of water around the sink can spread the bacteria
found in raw chicken. Cooking poultry to 165 degrees Fahrenheit effectively
destroys the most common culprits behind food-borne illness.
** I have
substitute non-fat sour cream when I didn't have yogurt in my refrigerator.
Preparation:
Preheat oven to 350 degrees F. Spray a large baking sheet
heavily with vegetable-oil cooking spray.
In a large bowl with ice water, place chicken pieces; set aside.
Prepare Breading Mixture; set aside.
In a shallow bowl, place yogurt. Remove one piece of chicken at a time from the ice water; roll each piece of chicken in the yogurt.
Place one
chicken piece at a time into a plastic bag with prepared Breading Mixture, reseal and shake to coat thoroughly.
Transfer breaded chicken to prepared baking sheet. Repeat process until all
chicken pieces are breaded. Spray chicken lightly with vegetable-oil spray.
Place baking sheet onto bottom shelf of oven and bake,
uncovered, 1 hour, or until a
meat thermometer registers an
internal temperature of 165 degrees F. (juices will run clear when cut with the tip of a
knife), turning the chicken pieces every 20 minutes to allow even browning.
This
is the type of cooking and meat thermometer that I prefer and
use in my cooking.
I get many readers
asking what cooking/meat thermometer that I prefer and use in my
cooking and baking. I, personally, use the
Thermapen Thermometer
shown in the photo on the right. Originally designed
for professional users, the
Super-Fast Thermapen
Thermometer is used by
chefs all over the world. To learn more about this excellent
thermometer and to also purchase one (if you desire), just click
on the underlined:
Thermapen Thermometer.
Remove from
oven and transfer onto a serving platter. Serve hot or at room temperature (delicious
either way).
Makes 6 servings.
