Southern Oven-Unfried Chicken, (serves 4)
ingredients
½ cup nonfat Greek yogurt
1 T Louisiana-style hot sauce
8 skinless chicken pieces with bones (legs, thighs, quartered breasts)
1 ½ cups multigrain cereal flakes, crushed
1 ½ t onion powder
1 ½ t garlic powder
1 ½ t ground black pepper
1 ½ t hot red pepper flakes
1 t paprika
directions
Preheat the oven to 4000 F. In a large bowl, combine the yogurt and hot sauce. Add the chicken pieces and coat. Marinate them in the bowl as you proceed to the next step.
In a 1-gallow ziplock plastic bag, add the crushed cereal flakes, onion powder, garlic powder, 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 lined with parchment paper and refrigerate them, uncovered, for 30 minutes.
Remove the chicken from the refrigerator and spray lightly with olive oil. (You can use a cooking spray or a misto bottle). Bake for 35-40 minutes.
(Adapted from Art Smith’s recipe found in “Diabetes Forecast”, June, 2012)