ARCHIVE: SOUTHERN SPICED (UN)FRIED CHICKEN

Just like you-know-who's but much better for you 

Low fat, cholesterol & salt (Un)fried Kentucky spiced Chicken
'Really, really good!' Tasters

These succulent crispy pieces of chicken are a delightful surprise -- they're baked, not deep fried.  Low-fat/cholesterol and beautifully spiced without loads of hidden salt, they're perfect for lunches away but are also great hot.

The energetic 60's+ couple who were guinea pig tasters pronounced the chicken 'sensational' and also loved the Waldorf Salad with it.  

The chicken is marinaded overnight in yoghurt and several spices inspired by a popular High Street brand.  Adults will love it but children, possibly not. The recipe includes alternate spicing for (a) those who haven't had a chance to build up their spice cupboard and (b) for children or those wanting a mellower take.  
  
Cost: £3-4 depending on the chicken 
Feeds: 6-8


Ingred:

1 whole chicken, backbone removed (and kept for stock), in 8 pieces (breasts halved, legs divided into drumstick and thighs) 
OR a kilo of packaged breasts (halved), thighs, drumsticks and/or wings

200 ml low-fat yoghurt (straining is not required)

SPICES
  2 tsp celery salt
  1/2-1 tsp salt
  2 tsp pepper
  2 tsp paprika
  1 tsp cayenne pepper
  1/2 tsp thyme
  2 tsp oregano
  2 tsp cumin
  1 tsp coriander 

OR 2-3 tablespoons Cajun seasoning

OR for children, 2 tsp dried tarragon, 2/3 tsp rosemary, 4 tbsp chopped fresh parsley (best) or 4 tsp dried parsley

125 gm panko or breadcrumbs (homemade or the best you can afford)

Method:

1. The night before, thoroughly mix spices & yoghurt. Remove chicken skin 
2. Pour yoghurt mix into a large, strong bag.  Add chicken, rub to coat all pieces.  Refrigerate overnight
3. Bring chicken to room temperature (about an hour) when ready to cook
4. Preheat oven to 200c, 400f, gas 6
5. Drain chicken but without removing too much yoghurt
6. If panko is lumpy, place in a plastic bag and bash with a rolling pin.  
7. Roll each piece of chicken in panko breadcrumbs, patting it on gently.  Place on a rack in a tray lined with greaseproof paper. 
8. Spray generously with olive oil, not forgetting the edges. 
9. Bake 35-45 min.  If the chicken browns too quickly, cover with greaseproof paper or foil.  

Comments:

'Good!'  Political agent 

'Doesn't need salt; isn't too spicy.' Boston intern

'Doesn't need ketchup.' Political Headquarters Youth organiser  (with mouth full!)

Tip:
inexpensive spray containers are available at Boots, in the holiday section 

For more heath-giving Chicken recipes, to to NavBar/RecipesI/chicken

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Copyright: This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.