FRIED CHICKEN without FRYING!
(The healthy tasty
alternative)
If you find
yourself unable to suppress the urge for fried foods, especially fried chicken
and find yourself frequently driving by the Colonel’s
or Popeye’s, here is a tasty and
healthy alternative.
Ingredients:
8 chicken
drumsticks (skinless)
2 cups low
fat buttermilk
2 garlic
cloves, minced
1 tsp hot
sauce (choose your own favorite – Sriracha
works well)
1 tsp
paprika
½ tsp kosher
salt
½ tsp fresh
ground pepper
2 cups Panko
style bread crumbs
Non-stick
oil spray
Method:
In a bowl
mix all the ingredients (except the bread crumbs and oil spray). Add the
chicken and toss to coat completely (making vertical slits in the chicken lets
the marinade in). Refrigerate for 8 hours or more.
When ready
to prepare, heat the oven to 425* F. Line a baking tray with foil and spray
with the non-stick spray.
Spread the
bread crumbs in a plate. Remove the drumsticks from the marinade (shaking off
any excess), roll in the bread crumbs to coat thoroughly and then place on the
baking tray.
Bake for 30 –
40 minutes, till cooked through and the outside is a golden brown.
Nutritional
Info:
Per drumstick: 120 calories, 2.5 g fat, 9 g carbs, 15 g protein.
COMPARE to the Colonel’s: 160 calories, 10 g fat, 9 g carbs, 15 g protein.
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