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Name: Un-Fried Chicken
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 12
Cuisine: American
Ingredients: 3 Chicken breasts, skinless halved; 1/2 ts Thyme dried; Light Vegetable Oil Spray; 1/2 ts Garlic powder; 1/8 ts Fresh ground black pepper; ds Cayenne pepper; 1 tb Old Bay Seasoning; 3 1/2 c Ice Water *; 1/2 ts Oregano dried; 1 c Yogurt, plain nonfat; 1 c Italian bread crumbs Dried; 1/2 ts Creole Seasoning; 6 Chicken drumsticks, skinless; 1/2 ts Basil dried; 1 c Flour, all-purpose

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INGREDIENTS

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

Servings

INSTRUCTIONS

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 :

NOTES

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Un-Fried Chicken

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

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     :

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Nutrition

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Serving Size: 1 Serving (152g)
Recipe Makes: 12

Calories: 122
Calories from Fat: 16 (13%)

Amt Per Serving		% DV

	Total Fat 1.8g	2 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 0.5g
	Polyunsanturated Fat 0.4g
Cholesterol 32.6mg		10 %
Sodium 135mg		5 %
Potassium 190.7mg		5 %
Total Carbohydrate 12.2g		4 %
	Dietary Fiber 0.6g	2 %
	Sugars, other 11.6g
Protein 13.4g		19 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 122

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