Oven-Fried Chicken

Oven-Fried Chicken
Staff Writer

Chobani

Some say the best way to marinate fried chicken is in a buttermilk batter, which has acidic components that make the meat tender and flavorful. Unfortunately for those who try to cut calories by "oven-frying," buttermilk doesn't always work. This recipe uses Greek yogurt mixed with mustard, garlic, and seasonings, so that there's not only acid to break down the chicken and make it juicy, but added flavor from the yogurt and mustard. 

 

Click here to see more recipes that use Greek yogurt.

4
Servings
102
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1  Cup  Greek yogurt, such as Plain Chobani Greek Yogurt
  • 1  Tablespoon  Dijon mustard
  • cloves garlic, minced
  • 1  Tablespoon  kosher salt, divided
  • 1  Teaspoon  freshly ground black pepper
  • chicken legs, skins removed
  • chicken thighs, skins removed
  • Nonstick cooking spray
  • 1/2  Cup  whole-wheat flour
  • 1 1/2  Teaspoon  sweet paprika
  • 1  Teaspoon  dried thyme
  • 1  Teaspoon  baking powder

Directions

Whisk together the yogurt, mustard, garlic, 2 teaspoons of the salt, and ½ teaspoon of the black pepper. Add the chicken pieces and turn to coat in marinade. Cover the bowl and refrigerate for at least 30 minutes or up to 12 hours.

Preheat the oven to 425 degrees. Line a rimmed baking sheet with foil. Place a wire rack on top of the baking sheet and lightly coat with nonstick cooking spray.

Place the flour, paprika, thyme, baking powder, remaining 1 teaspoon of salt, and ½ teaspoon of black pepper in a large plastic bag. Remove the chicken from the marinade, shake off excess, and place in the flour mixture. Shake to coat, shake off excess coating, and place on a prepared rack. Repeat with the remaining chicken. Discard the remaining marinade and seasoned coating.

Lightly coat the chicken with cooking spray and bake until golden brown and a digital thermometer inserted into the center of the piece reads 160 degrees, about 50-60 minutes.

Nutritional Facts

Total Fat
4g
6%
Sugar
3g
3%
Saturated Fat
2g
8%
Cholesterol
8mg
3%
Carbohydrate, by difference
12g
9%
Protein
6g
13%
Vitamin A, RAE
6µg
1%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
26µg
29%
Calcium, Ca
82mg
8%
Choline, total
10mg
2%
Fiber, total dietary
2g
8%
Fluoride, F
1µg
0%
Folate, total
11µg
3%
Iron, Fe
2mg
11%
Magnesium, Mg
20mg
6%
Phosphorus, P
96mg
14%
Selenium, Se
6µg
11%
Sodium, Na
82mg
5%
Water
64g
2%
Zinc, Zn
1mg
13%

Oven-Fried Chicken Shopping Tip

When working with chicken, buy a separate cutting board, preferably a dishwasher-safe, plastic one, to avoid spreading bacteria onto raw produce.

Oven-Fried Chicken Cooking Tip

Allow meat to rest for at least ten minutes before slicing into it; otherwise, the juices will leak out.

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