Oven-Baked Chicken
This recipe is truly wonderful and is low fat and low calories. What more
can you ask for? The secret tot the sucess 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.
12 chicken drumsticks, skinless
3 1/2 cups ice water
1 cup plain non-fat yogurt
Breading Mixture (see recipe below)
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.
In a shallow bowl, place yogurt. Remove one piece of chicken at a time from
the ice water; roll each pieceof 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 seasoned 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.
ItemAmountFat GramsCaloriesWW Points
chicken drumsticks, skinless123691221.7
yogurt, non-fat plain1 cup.41273
bread crumbs1 cup21603.8
flour, all-purpose3/4 cup13417
Recipe Totals39154035.5
Recipe yields 6 servings (2 drumsticks per serving).
Each Cookie Totals - 6.5 Fat Grams, 256.6 calories, 6 WW Points
Labels: Chicken Recipe, Chicken Recipes, Recipes