Recipe: Un-Fried Chicken

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Categories: Chicken

Yield: 12 Servings

           Light Vegetable Oil Spray
      6    Chicken drumsticks --
           Skinless
      3    Chicken breast -- halved,
           Skin removed
  3 1/2 c  Ice Water  *
      1 c  Yogurt -- plain nonfat
           FOR THE BREADING-----
      1 c  Italian bread crumbs --
           Dried
      1 c  Flour -- all-purpose
      1 tb Old Bay Seasoning

1/2 ts Garlic Powder
1/2 ts Creole Seasoning
1/8 ts Fresh ground black pepper

ds Cayenne pepper
1/2 ts Thyme -- dried
1/2 ts Basil -- dried
1/2 ts Oregano -- dried

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 Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini

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