Un-Fried Chicken
This recipe comes straight from Rosie Dalyโs cookbook, In the Kitchen with Rosie: Oprah’s Favorite Recipes. This is a lightened take on fried chicken, using non-fat yogurt as the base for a deliciously crispy, baked coating. The yogurt adds a creamy, tangy flavor that perfectly complements the blend of spices, while baking in the oven yields a satisfying crunch without deep frying. Itโs a family favorite at dinnertime and a healthier twist on a classic dish.
Recipe Summary
| Preparation Time | Cooking Time | Total Time | Servings | Calories per Serving |
|---|---|---|---|---|
| 30 minutes | 1 hour | 1 hour 30 min | 4 | 815.9 |
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken drumsticks | 6 |
| Plain nonfat yogurt | 3 cups |
| All-purpose flour | 3 ยฝ cups |
| Garlic powder | 1 tsp |
| Fresh ground black pepper | 1 tsp |
| Cayenne pepper | 1 tsp |
| Dried thyme | 1 tsp |
| Dried basil | ยฝ tsp |
| Dried oregano | ยฝ tsp |
| Vegetable oil spray | As needed for baking |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 815.9 |
| Fat | 31.7 g |
| Saturated Fat | 8.9 g |
| Cholesterol | 229.4 mg |
| Sodium | 807.8 mg |
| Carbohydrates | 49.7 g |
| Fiber | 2.5 g |
| Sugar | 6.6 g |
| Protein | 77.5 g |
Instructions
-
Preheat and Prepare
Preheat your oven to 400ยฐF (200ยฐC). Lightly coat a baking sheet with three sprays of vegetable oil spray, ensuring an even layer. -
Prepare the Chicken and Coatings
Place the chicken drumsticks in a large bowl and cover with cold ice water. This step helps the coating stick better to the chicken and results in a moist interior. -
Set Up Yogurt Mixture
In a separate medium-sized bowl, add the plain nonfat yogurt and set it aside. This will be the first layer of coating, helping the spices and flour adhere to the chicken. -
Mix the Breading Ingredients
In a large, tightly-sealing plastic bag, combine the flour, garlic powder, black pepper, cayenne pepper, dried thyme, dried basil, and dried oregano. Seal the bag and shake it well to ensure all ingredients are evenly mixed. -
Bread the Chicken
Begin by taking two pieces of chicken out of the ice water. Roll each piece in the yogurt until thoroughly coated, then transfer each piece into the plastic bag containing the seasoned flour mixture. Seal the bag and shake vigorously to coat each drumstick evenly. -
Arrange on Baking Sheet
Transfer each coated piece of chicken onto the prepared baking sheet. Repeat this process with the remaining chicken pieces, ensuring each one is evenly coated in the yogurt and flour mixture. -
Lightly Spray the Chicken
Once all the drumsticks are breaded and on the baking sheet, lightly spray the tops with vegetable oil. This helps achieve a crispy crust as the chicken bakes. -
Bake and Turn
Place the baking sheet on the bottom shelf of your oven and bake for 1 hour, turning the chicken every 20 minutes. This step ensures each piece is evenly browned and develops that โfriedโ effect without the use of excessive oil. -
Serve
Once done, remove from the oven. The chicken can be served immediately while hot or enjoyed at room temperature, perfect for picnics or casual gatherings.
This Un-Fried Chicken recipe is a wonderful alternative to traditional fried chicken, offering all the crispy, flavorful goodness with far fewer calories and fat.
