Baked "Fried" Chicken
Servings: 4
Calories: 754kcal
For lovers of fried chicken who want to keep things a little healthier, try my Baked "Fried" Chicken recipe. Panko breadcrumbs are first toasted in the oven to make them extra crispy, before the chicken is dredged in flour, yoghurt and egg, then in the toasted breadcrumbs. The result is beautifully cooked chicken in a super crisp coating. The recipe includes a simple coleslaw salad, which makes the perfect side.
Ingredients
CHICKEN
- 180 g panko breadcrumbs
- Spray olive oil (see note 1)
- 125 g Greek yoghurt
- 2 eggs, whisked
- 150 g plain (all-purpose) flour
- 2 tsp sweet paprika
- 2 tsp garlic powder
- 1 tsp onion powder
- 2 tsp sea salt flakes
- 8 chicken drumsticks
SALAD
- 60 g whole-egg mayonnaise
- 2 tbsp apple cider vinegar
- 1 tsp sea salt flakes
- ½ tsp freshly cracked black pepper
- 75 g shredded green cabbage
- 75 g shredded red cabbage
- 30 g finely chopped kale
- 1 carrot, julienned or finely sliced
Instructions
- Preheat – Preheat the oven to 220°C (425°F) (200°C/400°F fan-forced).
- Toast the panko – Line a baking tray with baking (parchment) paper and arrange the panko breadcrumbs on the tray so that they are spread out, covering the whole tray. Spray with olive oil all over. Bake for 5–8 minutes or until the breadcrumbs are golden, stirring halfway through (see note 2).
- Reduce the oven to 200°C (400°F) (180°C/350°F fan-forced).
- Coat the chicken – In a medium bowl, whisk together the yoghurt and eggs. Set aside.
- On a large sheet of baking paper (it makes clean-up easier!), or on a large plate, combine the flour with the paprika, garlic powder, onion powder and salt.
- One by one, dredge the chicken drumsticks in the flour, followed by the egg/yoghurt mixture (allowing any excess to drip off), followed by the breadcrumbs. Press the breadcrumbs onto the chicken so that they are firmly packed all over.
- Bake the chicken – Place the chicken on a wire rack (spray the wire rack with the olive oil spray first to stop the chicken sticking). Spray the chicken all over liberally with the olive oil spray.
- Place in the middle rack of the oven and bake for 45–50 minutes until golden and cooked through. There is no need to turn the chicken.
- Make the salad and serve – To make the salad, combine the mayonnaise, apple cider vinegar, salt and pepper in a large bowl. Add the remaining ingredients, toss to combine and serve.
Notes
Note 1 – You can find a refillable oil spray dispenser here.
Note 2 – You can skip this step but the drumsticks will not be as golden.
MAKE AHEAD
Baked "Fried" Chicken is best made and eaten immediately.LEFTOVERS
Leftovers can be refrigerated in an airtight container for up to 3 days. Not suitable to freeze.Nutrition Facts
Baked "Fried" Chicken
Amount per Serving
Calories
754
% Daily Value*
Fat
32
g
49
%
Saturated Fat
7
g
44
%
Trans Fat
0.1
g
Polyunsaturated Fat
11
g
Monounsaturated Fat
10
g
Cholesterol
229
mg
76
%
Sodium
2422
mg
105
%
Potassium
709
mg
20
%
Carbohydrates
69
g
23
%
Fiber
5
g
21
%
Sugar
7
g
8
%
Protein
44
g
88
%
Vitamin A
4242
IU
85
%
Vitamin C
26
mg
32
%
Calcium
202
mg
20
%
Iron
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
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