Art Smith's Southern Oven-Unfried Chicken
Per ServingArt Smith's Southern Oven-Unfried Chicken |
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|---|---|---|
| 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
Ingredients
| 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 |
Directions
- 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.
- 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.
- Place the chicken pieces on a lightly oiled baking sheet. Bake the chicken for 35 to 40 minutes. Serve hot or at room temperature.
