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Baked-not-fried chicken
Published: February 28, 2017 at 10:00 AM
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Makes 8 pieces
Easy
Total time: 1 hr and 15 mins
plus freezing
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This is a brilliant lower calorie alternative to traditional fried chicken. It's also suitable for freezing so make a big batch and have a ready stash of crispy, juicy chicken!
Low calorie
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Ingredients
Nutrition
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100g panko breadcrumbs
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2 tsp hot smoked paprika
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1 tsp garlic salt
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1 tsp dried oregano
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2 tbsp plain flour
seasoned well
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2 eggs
beaten
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8 bone-in chicken thighs
skin and excess fat removed
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spray oil
Nutrition: per serving
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kcal172
low
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fat6.7g
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saturates1.7g
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carbs12.8g
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sugars0.3g
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fibre0.9g
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protein14.8g
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salt0.6g
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Method
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step 1
Toss the breadcrumbs with the paprika, garlic salt and oregano and put in a shallow bowl. Put the flour and eggs in 2 more separate bowls.
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step 2
Dust the thighs in the flour, then egg, then spiced breadcrumbs. Repeat with the rest.
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step 3
Transfer the chicken to a small tray lined with baking paper. Freeze uncovered, then cover with clingfilm and freeze until needed.
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step 4
To defrost, unwrap the chicken, sit on a rack over a roasting tin and leave overnight in the fridge to defrost.
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step 5
To cook, heat the oven to 200C/fan 180C/gas 6. Leave the chicken on the rack so heat can travel underneath. Give each thigh a spray of oil then bake for 45-50 minutes until crisp, golden and cooked through.
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