Diabetes Forecast

Art Smith's Southern Oven-Unfried Chicken

Per Serving

Art Smith's Southern Oven-Unfried Chicken

Makes: 8
Serving Size: about 5 oz.
Calories 255
Fat 6 g
Saturated Fat 1.6 g
Carbohydrate 7 g
Fiber 1 g
Sugars 2 g
Cholesterol 115 mg
Sodium 170 mg
Potassium 435 mg
Protein 42 g
Phosphorus 325 mg
Choices: Carbohydrate 0.5, Lean Meat 5
  • Makes: 8
  • Serving Size: about 5 oz.
  • Preparation Time: 10 minutes
  • Cooking Time: 35 to 40 minutes


1 cup nonfat Greek-style yogurt
1 Tbsp. Louisiana-style hot sauce
8 chicken drumsticks, skinless
4 chicken breasts (8 oz. each), boneless,
skinless, and cut in half
1 1/2 cups multigrain cereal flakes, crushed
1 1/2 tsp. onion powder
1 1/2 tsp. garlic powder
2 tsp. ground black pepper
2 tsp. hot red pepper flakes
1 tsp. paprika


  1. Preheat the oven to 400 degrees. In a large bowl, combine the yogurt and hot sauce and add the chicken pieces. Turn the chicken pieces to coat them in the yogurt mixture; marinate them in the bowl as you proceed to the next step.
  2. In a 1-gallon zip-top plastic bag, add the crushed cereal flakes, onion powder, garlic powder, black pepper, red pepper flakes, and paprika. Shake the bag to mix the dry ingredients. Add the chicken pieces to the bag, seal the bag, and shake well to coat the chicken. Place the coated chicken pieces on a baking sheet and refrigerate them, uncovered, for 30 minutes.
  3. Place the chicken pieces on a lightly oiled baking sheet. Bake the chicken for 35 to 40 minutes. Serve hot or at room temperature.
Chef's Tip: Using nonfat Greek-style yogurt to marinate the chicken before coating it with cereal flakes helps ensure the perfect union between crispy crust and juicy interior.

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