Oven Fried Chicken

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I love chicken.  It’s probably my favorite meat and I like it fried, I like it baked, I like it sauteed, and I like it grilled.  It’s just so versatile and you can do just about anything with it.  One of my favorites is fried chicken but it’s a mess to make and it’s full of fat and calories.  I recently saw a recipe makeover where the chicken is oven fried and it sounded pretty good.

The chicken is marinated in Greek yogurt, Dijon mustard, and garlic.  Then it’s dredged in a whole wheat flour mixture and baked in the oven.  I liked that the flour is whole wheat because I never know what to do with whole wheat flour so this is a great use for it.  I forgot to spray the baking rack before putting the chicken on it so it did stick but the coating was browned and semi-crispy.  It definitely isn’t as crispy as fried chicken but it is flavorful enough that I didn’t have to dip it in anything.  The yogurt marinade also keeps the chicken super moist which is nice.  I also used chicken breasts instead of drumsticks, so next time I’ll have to go by the original recipe.

Oven Fried Chicken (adapted from Taste of Home June/July 2013)
1 c. fat free plain Greek Yogurt
1 T. Dijon mustard
4 garlic cloves, minced
3 boneless chicken breasts (1 lb.), each cut in haf
1/2 c. King Arthur whole wheat flour
2 t. paprika
1 t. salt
1 t. black pepper
1/2 t. garlic powder
Cooking Spray

1.  In a large zip top bag combine the yogurt, mustard, and garlic.  Add the chicken, seal the bag, and move around to coat the chicken.  Refrigerate for 6-10 hours.

2.  Preheat the oven to 425 degrees.  In a shallow dish combine the whole wheat flour, paprika, salt, pepper, and garlic powder.

3.  Remove the chicken from the marinade a piece at a time and dredge in the flour mixture.  Spray a wire rack and place the chicken on top of the rack.  Repeat with remaining chicken pieces.

4.  Place the wire rack on a baking sheet and bake for 30 minutes or until the chicken is crisp and a thermometer reads 170.