World Gym Fit Recipe of the Week- Love fried chicken? Want a healthier version? Here you go! Oven Fried Chicken 1 c Non-Fat Plain Greek Yogurt 1 Tbsp Dijon mustard 2 garlic cloves, minced 1 Tbsp kosher salt 1 tsp ground black pepper 4 chicken legs, skin removed 4 chicken thighs, skin removed ½ c whole-wheat flour 1 ½ tsp sweet paprika 1 tsp dried thyme 1 tsp baking powder Step 1 Whisk together yogurt, mustard, garlic, 2 t salt and ½ t black pepper. Add chicken pieces and turn to coat in marinade. Cover bowl and refrigerate for at least 30 minutes, up to 12 hours. Step 2 Preheat oven to 425°F (Gas Mark 7). Line a rimmed baking sheet with foil. Place a wire rack on top of baking sheet and lightly coat with nonstick cooking spray. Step 3 Place flour, paprika, thyme, baking powder, remaining 1 t salt and remaining ½ t black pepper in a large plastic bag. Remove chicken from marinade, shake off excess and place in flour mixture. Shake to coat, shake off excess coating and place on prepared rack. Repeat with remaining chicken. Discard remaining marinade and seasoned coating. Step 4 Lightly coat chicken with a cooking spray and bake until golden brown and a digital thermometer reads 160°F, 50-60 minutes. Nutrition Information (4 servings per recipe) Calories 360, Calories from Fat 100, Total Fat 11g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 155mg, Sodium 1370mg, Total Carbohydrate 16g, Dietary Fiber 2g, Sugars 2g, Protein 48g.
Posted on: Wed, 24 Jul 2013 12:00:00 +0000
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