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, carbohydrate grams, and calories for all your favorite foods.

Check out more great Poultry Recipes and how to Brine Poultry for a moister and tastier dish.

Oven-Fried Chicken

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.

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 into a plastic bag with 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. Remove from oven and transfer onto a serving platter. Serve hot or at room temperature.

Makes 6 servings.

Breading Mixture:
1 cup bread crumbs
3/4 cup all-purpose flour
1 tablespoon Creole seasoning
1/2 teaspoon garlic powder
1/8 teaspoon coarsely ground pepper
Red (cayenne) pepper to taste
1/2 teaspoon dried thyme, crushed
1/2 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed

In a large resealable plastic bag, combine bread crumbs, flour, Creole seasoning, garlic powder, pepper, cayenne pepper, thyme, basil, and oregano. Seal and shake well to mix.
 

Oven Baked Chicken - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.
Item	Amount	Fat Grams	Carbohydrate Grams	Calories	WW Points
chicken drumsticks, skinless	12	24	0	912	21.7
yogurt, non-fat plain	1 cup	.8	16	127	3
bread crumbs	1 cup	1	23	120	3.8
flour, all-purpose	3/4 cup	1	85	341	7
Recipe Totals		26.8	124	1193	35.5
Recipe yields 6 servings (2 drumsticks per serving). Each Cookie Totals - 4.5 Fat Grams, 20.6 carbohydrate grams, 198.8 calories, 6 WW Points NOTE: As all the breading mixture will not be used for the coating, the amounts for each serving will be lower than posted.