baked chicken

Baked-not-fried chicken

  • makes 8 pieces
  • Easy

This is a brilliant lower calorie alternative to traditional fried chicken and leaving the bone in stops the meat from drying out. It's also suitable for freezing so make a big batch and have a ready stash of crispy, juicy chicken!

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Ingredients

  • panko breadcrumbs 100g
  • hot smoked paprika 2 tsp
  • garlic salt 1 tsp
  • dried oregano 1 tsp
  • plain flour 2 tbsp, seasoned well
  • eggs 2, beaten
  • bone-in chicken thighs 8, skin and excess fat removed
  • spray oil

Method

  • 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.

  • Step 2

    Dust the thighs in the flour, then egg, then spiced breadcrumbs. Repeat with the rest.

  • Step 3

    Transfer the chicken to a small tray lined with baking paper. Freeze uncovered, then cover with clingfilm and freeze until needed.

  • Step 4

    To defrost, unwrap the chicken, sit on a rack over a roasting tin and leave overnight in the fridge to defrost.

  • 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.

Nutritional Information

  • Kcals 172
  • Fat 6.7g
  • Saturates 1.7g
  • Carbs 12.8g
  • Sugars 0.3g
  • Fibre 0.9g
  • Protein 14.8g
  • Salt 0.6g
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