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
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.