Olive Magazine
baked chicken

Baked-not-fried chicken

Published: February 28, 2017 at 10:00 am
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  • Preparation and cooking time
    • Total time
    • plus freezing
  • Easy
  • Makes 8 pieces

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
Nutrition:
HighlightNutrientUnit
low inkcal172
fat6.7g
saturates1.7g
carbs12.8g
sugars0.3g
fibre0.9g
protein14.8g
salt0.6g
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Ingredients

  • 100g panko breadcrumbs
  • 2 tsp hot smoked paprika
  • 1 tsp garlic salt
  • 1 tsp dried oregano
  • 2 tbsp plain flour, seasoned well
  • 2 eggs, beaten
  • 8 bone-in chicken thighs, 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.

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