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Un-Fried Chicken

Un-Fried Chicken

Debbie is taking fried chicken, an American Southern staple, and making it with just as much flavor with about half the calories.
Ingredients
  • 1 ½ pounds Chicken legs, thighs, or drumsticks
  • 1 cup Greek Yogurt
  • 1 large Egg
  • 2 tablespoons Low Fat Milk/Water
  • 2 teaspoons Honey
  • 1 ½ teaspoons Kosher Salt
  • ¾ cup Fine Grind Cornmeal
  • 1 teaspoon Paprika
  • 1 teaspoon Garlic Powder
  • ½ teaspoon Freshly Ground Black Pepper
  • ½ teaspoon Dried Oregano
  • ¼ teaspoon Sea Salt
  • 3 cups Corn Flakes cereal, crushed in zip-top bag or bowl


Directions:

1. Whisk yogurt, egg, milk/water, honey, and kosher salt in a large container or bowl. Place chicken in mixture, coat entirely, cover with lid, and chill at least 4 hours or up to overnight.


2. Place oven rack in middle position, and heat oven to 400˚. Line rimmed baking sheet with foil and brush with oil. Remove chicken from marinade and scrape off as much liquid as possible. Reserve marinade in bowl for dredging.


3. Whisk cornmeal with paprika, garlic powder, black pepper, oregano, and sea salt in clean bowl.


4. Working one piece at a time, coat chicken in cornmeal mixture, then dip in reserved marinade, and finally drop in bag/bowl with crushed corn flakes. Press corn flakes into chicken to adhere. Place chicken, evenly spaced, on baking sheet.


5. Bake chicken pieces until golden and crispy, and chicken is cooked through (160˚ for white meat, 170˚ for dark), about 30-35 minutes.


6. Remove from oven, and let chicken rest for 5 minutes before serving.


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