Southern ‘fried’ chicken made healthier
- 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
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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.
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)
Total fat 7.1g
–Saturated fat 1.4g
Dietary fibre 1.3g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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