SOUTHERN (UN-FRIED) CHICKEN, Skinny, low fat & salt, easy, prep ahead

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

The taste, crunch and juiciness of a high street brand but better and healthier.

 'Sensational!' Tasters 

                                        

From the 67 archive

Even if you have an air-fryer, this recipe for Un-fried Chicken in piquant Southern Spices - crispy, crunchy and succulent - comes strongly recommended.  Fat levels are even lower than standard fried chicken cooked in an air fryer.   

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

The recipe, inspired by you-know-who on the High Street, includes several familiar spices.  There's also a wheat-free option.

Adults will love it but children, possibly not. The recipe, therefore, 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.  

The meat is marinated overnight or 6-8 hours.

Cost: £4.50'ish, less for cheaper chicken portions
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 about 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 homemade breadcrumbs (stale bread whizzed in the blender) or Japanese panko or breadcrumbs (the best you can afford)

Wheat-free option: spelt breadcrumbs or 3-1 mix of polenta & ground almonds

Method:

1. The night before, thoroughly mix spices & yoghurt. Remove chicken skin 
2. Pour the yoghurt into a large, strong bag; add chicken, rub to coat all over; refrigerate overnight or 6-8 hours
3. Bring chicken to room temperature (an hour) before cooking time.  
4. Preheat oven to 200c, 400f, gas 6
5. Place a rack in a baking tray lined with greaseproof paper. 
6. If panko is lumpy, place in a plastic bag and bash with a rolling pin.  
7. Lightly drain the chicken, leaving a thin layer of yoghurt; set leftover yoghurt to one side
8. Roll each piece of chicken in crumbs, patting them on gently.  If you need to, drizzle on a little more yoghurt and pat on more crumbs.
9. Spray lightly with olive oil, not forgetting the edges. 
10. Bake 35-45 min.  If the chicken browns too quickly, cover with greaseproof paper or foil. 

Comments: 

'The chicken was sensational and I would never have guessed it was low-fat.' Semi-retired senior administrator

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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.