Spicy baked chicken

Author: Healthy Food Guide reader recipe

Photographer: Joanna Wickham

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Serves: 4

Time to make: 30 mins , plus overnight marinating

Ingredients

More weights & measures

8 chicken pieces

1 cup unsweetened yoghurt

¼ cup lemon juice

1 cup fresh breadcrumbs (sourdough is fantastic)

1 teaspoon smoked paprika

1 teaspoon dried oregano

1 teaspoon dried thyme

1 teaspoon dried cumin

chilli powder to taste

garlic salt, to taste

Instructions

1 Skin, portion and lightly slash chicken pieces. Place into a mix of yoghurt and lemon juice – in a ziplock bag is ideal. Place in the fridge and leave to marinate overnight.

2 Prepare a mix of fresh breadcrumbs and spices and mix well together. Take chicken out of yoghurt marinade and roll in seasoned breadcrumbs. Place on a non-stick baking tray. Spray lightly with oil and bake for around 30 minutes at 180ºC. Serve with salad. Enjoy!

Recipe supplied by Healthy Food Guide reader, Sandy Broadhurst (Takapuna, Auckland)

HFG tip

Sandy says: “This is a quick and easy recipe that everyone loves.”

Nutrition Info (per serve)

Calories 292cal

Kilojoules 1220kJ

Protein 31.2g

Total fat 10.1g

–Saturated fat 3.9g

Carbohydrates 18.5g

–Sugars 2.8g

Dietary fibre 0.9g

Sodium 345mg

Calcium 110mg

Iron 2.9mg

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.

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