Oven-Fried Chicken

Oven-Fried Chicken
(low fat, low calorie recipe)

12 chicken drumsticks, skinless
3 1/2 cups ice water
1 cup plain non-fat yogurt
Breading Mixture (see recipe below)

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.

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 into a plastic bag with 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. Remove from oven and transfer onto a serving platter. Serve hot or at room temperature.

Makes 6 servings.

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

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.

Recipe yields 6 servings (2 drumsticks per serving).

Each Cookie Totals - 6.5 Fat Grams, 256.6 calories, 6 WW Points