[blindweightwatcher] un-fried chicken
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Thu, 5 Feb 2009 05:51:45 -0600
un-fried chicken
definition list of 2 items
Categories
Chicken
Yield
12 Servings
list end
table with 2 columns and 20 rows
Measure
Ingredient
Light Vegetable Oil Spray
6
Chicken drumsticks --
Skinless
3
Chicken breast -- halved,
Skin removed
3½ cup
Ice Water *
1 cup
Yogurt -- plain nonfat
FOR THE BREADING-----
1 cup
Italian bread crumbs --
Dried
1 cup
Flour -- all-purpose
1 tablespoon
Old Bay Seasoning
½ teaspoon
Garlic Powder
½ teaspoon
Creole Seasoning
? teaspoon
Fresh ground black pepper
dash
Cayenne pepper
½ teaspoon
Thyme -- dried
½ teaspoon
Basil -- dried
½ teaspoon
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
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