Southern ‘fried’ chicken made healthier

Photographer: HFG staff

We're putting this American classic back on the menu with our healthier 'fried' chicken that's baked for fewer calories and less saturated fat.

Serves: 4

Time to make: 45 mins , plus marinating

Hands-on time: 15 mins

Ingredients

More weights & measures

8 large free-range chicken drumsticks, skin removed
2 cloves garlic, crushed
1 teaspoon cayenne pepper or hot chilli powder (check it’s gluten free)
1 teaspoon sweet paprika
3 tablespoons reduced-fat Greek yoghurt
4 cups gluten-free cornflakes, crushed
1 tablespoon chopped fresh thyme leaves, plus extra sprigs to garnish
1 teaspoon black peppercorns, crushed
sunflower spray oil

Instructions

Stay Awake

1 Put the chicken, garlic, cayenne pepper or hot chilli powder, paprika and yoghurt in a large food bag. Seal, then massage the flavourings into the meat. Put in the fridge and leave to marinate for 2 hr.

2 About 15 min before you’re ready to cook, take the chicken out of the fridge to bring it to room temperature. At the same time, heat the oven to 220°C/fan 200°C/gas 7 and line a baking sheet with baking paper.

3 Combine the cornflakes, thyme leaves and crushed peppercorns in a large bowl. Dip each drumstick into the crumb mixture, pressing the crumbs into the meat to coat. Put the coated drumsticks in the baking tray, spacing them apart, and spray all over with oil.

4 Bake for 10 min, then reduce the heat to 190°C/fan 170°C/gas 5, turn the chicken and bake for 20 min more. Serve immediately.

Serving suggestion

Serve with a salad by shredding 4 celery sticks and mixing with 1 sliced green capsicum, 2 sliced small apples, juice ½ lemon and 2 torn little gem lettuces. Toss gently.

Nutrition Info (per serve)

Calories 233 cal

Kilojoules 975 kJ

Protein 24.4 g

Total fat 7.1 g

Saturated fat 1.4 g

Carbohydrates 19.5 g

Sugar 2.1 g

Dietary fibre 1.3 g

Sodium 197 mg

Calcium 42 mg

Iron 3.7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

First published: Oct 2020

One comment on Southern ‘fried’ chicken made healthier

Petra Sparks May 24, 2025 at 8:01 pm #

One teaspoon of cayenne pepper made for a lip-tingling slice level, so would have next time! Great flavour and use for cornflakes.

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