Oven Fried Chicken is truly wonderful, plus it is low fat and low in calories. Plus, this chicken is also healthy. Delicious, healthy, and easy to make – what more can you ask for?
The secret to the success of this oven fried chicken 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.
- 12 chicken drumsticks, skinless*
- 3 1/2 cups ice water
- 1 cup plain yogurt (non-fat)**
- 1 cup bread crumbs
- 3/4 cup all-purpose flour
- 1 tablespoon Creole seasoning
- 1/2 teaspoon garlic powder
- 1/8 teaspoon pepper, coarsely ground
- Red pepper (cayenne pepper), to taste
- 1/2 teaspoon thyme, dried and crushed
- 1/2 teaspoon basil, dried and crushed
- 1/2 teaspoon oregano, dried and crushed
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Preheat oven to 350 degrees F. Spray a large baking sheet heavily with vegetable-oil cooking spray.
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In a large bowl with ice water, place chicken pieces; set aside. 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.
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Prepare Breading Mixture; set aside.
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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.
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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 allchicken pieces are breaded. Spray chicken lightly with vegetable-oil spray.
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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.
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Remove from oven and transfer onto a serving platter. Serve hot or at room temperature (delicious either way).
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Makes 6 servings.
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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.
* 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.
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. Originally designed for professional use, the Super-Fast Thermapen Thermometer is used by chefs all over the world. I only endorse a few products, on my web site, that I like and use regularly.
You can learn more or buy yours at: Super-Fast Thermapen Thermometer.