The inspiration for so many of my recipes starts with a craving. This time it was a hankering for fried chicken -- the kind with a crisp, crunchy coating that flakes just enough when you bite into it, and gives way to moist, tender and fulfilling meatiness inside; chicken that is heavenly served hot just after it's cooked, but that also can be the centerpiece of an idyllic picnic when chilled and put out on paper plates set on a gingham cloth.
This baked chicken is all of that, and healthful to boot. It has the enticing textures and savory appeal of fried, but with no greasiness involved.
Crispy-Coated Baked Chicken
1 cup plain low-fat yogurt
1 tablespoon Dijon-style mustard
4 pieces bone-in chicken breast (about 2 pounds total), skin removed
4 cups cornflakes, preferably whole-grain and unsweetened
1 1/2 teaspoons sweet or hot paprika
3/4 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon ground cayenne pepper
Whisk together the yogurt and mustard in bowl, then transfer to a gallon-size zip-top bag. Add the chicken and seal, pressing as much air out of the bag as possible. Massage to make sure the chicken is evenly coated. Marinate in the refrigerator for at least 1 hour and up to 4 hours.
Process the cornflakes in a food processor to the consistency of coarse crumbs (or place in a zip-top bag and crush with a rolling pin). You should wind up with 1 1/2 to 2 cups of crumbs. Transfer to a shallow dish and mix in the paprika, garlic powder, salt and cayenne pepper.
Heat the oven to 350 degrees. Grease a baking sheet with olive oil cooking spray.
Press each piece of marinated chicken into the crumb mixture, making sure it's evenly coated all over, then place on the baking sheet. Lightly spritz each piece of chicken with the olive oil cooking spray.
Discard any remaining marinade.
Bake 45 to 55 minutes, until the chicken is crisp and cooked through; an instant-read thermometer inserted in the meat (away from the bone) should register 165 degrees.
Serve warm or at room temperature.
Makes 4 servings.
Nutrition information: Each serving contains approximately 360 calories, 42 g protein, 5 g fat, 35 g carbohydrate (3 g sugar), 120 mg cholesterol, 350 mg sodium and 1 g fiber.
Carbohydrate choices: 2.
Food on 04/27/2016