Oven Fried Chicken

Oven Fried Chicken
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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 485.4
  • Total Fat: 14.1 g
  • Cholesterol: 140.9 mg
  • Sodium: 1,323.0 mg
  • Total Carbs: 47.9 g
  • Dietary Fiber: 3.3 g
  • Protein: 40.5 g

View full nutritional breakdown of Oven Fried Chicken calories by ingredient
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Introduction

Makes 3 servings.
12 Points+
Makes 3 servings.
12 Points+

Number of Servings: 3

Ingredients

    6 chicken drumsticks, skinless
    3-1/2 cups ice water
    1/2 cup plain nonfat yogurt or sour cream

    1/2 cup breads crumbs
    3/8 cup all-purpose flour
    1/2 tablespoon Creole seasoning
    1/4 teaspoon garlic powder
    Black pepper to taste, coarsely ground
    Red (cayenne) pepper to taste
    1/4 teaspoon dried thyme, crushed
    1/4 teaspoon dried basil, crushed
    1/4 teaspoon dried oregano, crushed

    1-1/2 cups mashed potatoes

Directions

Preheat oven to 350 degrees F. Spray a large baking sheet heavily with vegetable-oil cooking spray.

In a large bowl with ice water, place chicken pieces; set aside.

Prepare Breading Mixture; set aside.
In a large resealable plastic bag, combine bread crumbs, flour, Creole seasoning, garlic powder, pepper, cayenne pepper, thyme, basil, and oregano. Seal and shake well to mix.

In a shallow bowl, place yogurt. Remove one piece of chicken at a time from the ice water; roll each piece of chicken in the yogurt.

Place one chicken piece at a time into a plastic bag with prepared Breading Mixture, reseal and shake to coat thoroughly.

Transfer breaded chicken to prepared baking sheet. Repeat process until all chicken pieces are breaded. Spray chicken lightly with vegetable-oil spray.

Place baking sheet onto bottom shelf of oven and bake, uncovered, 1 hour, or until a meat thermometer registers an internal temperature of 165 degrees F. (juices will run clear when cut with the tip of a knife), turning the chicken pieces every 20 minutes to allow even browning.

Serving Size: Makes 3 servings.

Number of Servings: 3

Recipe submitted by SparkPeople user TOLLEAN.

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