Crunchy Baked Chicken


Instructions:

Place the chicken thigh fillets in a non-metallic dish or bowl. Mix the milk, yoghurt and salt together and pour over the chicken, ensuring each piece is coated. Cover the bowl with cling film and place in the fridge to marinate. After an hour turn the chicken pieces and pop back into the fridge for at least another hour or overnight if you prefer.

 

When you are ready to cook, pre-heat the oven to 210C, 415F, Gas mark 7

 

Take a large clean bowl and add the flour, baking powder, black pepper and paprika and stir until evenly combined.

 

Remove the chicken from the fridge. Take one chicken piece gently tap off any excess liquid and place in the bowl containing the flour mixture. Turn the chicken until it is evenly coated. Dip the chicken back into the milky liquid and repeat the process, then place the chicken on a non-stick baking tray. Repeat this for the rest of the chicken pieces then discard the remaining milk.

 

Spray the chicken pieces with a couple sprays of the rapeseed oil and then bake in the oven for 15 minutes then gently turn the chicken over and return to the oven and cook for a further 10-12 minutes until the chicken is cooked and golden in colour.

 

TIP’S:

Best served hot, but can be eaten cold.

You can use chicken drumsticks for this recipe

Marinating the chicken in the milk tenderises it and makes it more succulent

Serves 4
Prep time: 5 minutes

Chilling time: approx. 2-3 hours
Cooking time: 10-15 minutes

Per portion

Calories: 263

Fat: 15.7g

Saturates: 3.4g

Carbs: 23.6g

 of which sugars: 0.7g

Fibre: 1.9g

Protein: 8.3g

Salt: 0.13g

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Ingredients:
 

  • 8 chicken thigh fillets (approx 750g total raw weight)

  • 570ml semi-skimmed milk

  • 2 tsp's smoked paprika

  • 1 tsp freshly ground black pepper

  • 1 tsp baking powder

  • 2 tbsp's plain flour, ideally 00 grade

  • 3 tbsp's low-fat plain yoghurt

  • ½ tsp salt

  • Rapeseed Oil Spray

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© 2019 by Healthy Living with Sarah

*Whilst every effort has been made to ensure that all content shown in the recipes and in any articles (including exercise content)is correct, it should only be used as a guideline. If you are unsure as to whether any content is suitable for you, you should seek advice from a medical practitioner first.