Recipe for cooking un-fried chicken

Low-Fat and Low-Calorie Recipes :: Poultry Recipes

Un-fried Chicken

Cooking spray
6 skinless chicken drumsticks
6 skinless, boneless chicken breast halves
3 1/2 C. ice water
1 C. plain nonfat yogurt
1 C. Italian-style breadcrumbs
1 C. flour
1 Tbsp. Old Bay seasoning
1/2 tsp. Creole seasoning
1/8 tsp. ground black pepper
Dash of cayenne pepper
1/2 tsp. dried thyme
1/2 tsp. dried basil
1/2 tsp. dried oregano

Preheat the oven to 400 degrees F.

Coat a baking sheet with nonstick spray. Put the chicken into a lrg. bowl with the ice water. Put the yogurt into a med. bowl. Set both bowls aside.

Toss all the breading ingredients in a lrg. zip-type bag. Seal and shake well to mix. Remove 2 pieces of chicken from the ice water and blot dry. Roll each piece in the yogurt, then toss them in the bag of crumbs to coat.

Transfer the chicken to the baking sheet. Repeat until all chicken is coated. Spray the chicken lightly with cooking spray.

Place the sheet on the bottom rack of the oven and bake for 1 hr., turning the pieces every 20 min. to allow even browning. Serve hot or at room temperature.

Make 12 servings. 4 WW points per servings

Source: In the Kitchen with Rosie by Rosie Daly