Un-Fried Chicken

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Un-Fried Chicken Ingredients

Light Vegetable Oil Spray	1 c Flour -- all-purpose
6 Chicken drumsticks --	1 tb Old Bay Seasoning
Skinless	1/2 ts Garlic Powder
3 Chicken breast -- halved,	1/2 ts Creole Seasoning
Skin removed	1/8 ts Fresh ground black pepper
3 1/2 c Ice Water *	ds Cayenne pepper
1 c Yogurt -- plain nonfat	1/2 ts Thyme -- dried
FOR THE BREADING-----	1/2 ts Basil -- dried
1 c Italian bread crumbs --	1/2 ts Oregano -- dried
Dried

Instructions for Un-Fried Chicken

Preheat the oven to 400 degrees. Coat a baking sheet with 3 sprays of the vegetable oil. Put the chicken in a large bowl with ice water. Put the yogurt into a medium bowl. Set both bowls 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. 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 the yogurt. Put the chicken into the plastic bag, reseal, and shake to coat thoroughly. Transfer the breaded 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. Fat per piece of breast= 2.2 grams Calories= 185 Fat per drumstick= 4.2 grams Calories= 195 IN THE KITCHEN WITH ROSIE by Rosie Daley Recipe By : From Geminis MASSIVE MealMaster collection at www.synapse.com/~gemini

Main Ingredient: ChickenCuisine: Uncategorized

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