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Wednesday, August 22, 2012

Rosie Daley's Un-Fried Chicken

This is a finger lickin' dish from Rosie Daley's book, In The Kitchen With Rosie, that I've been making for years! I owe many thanks to spa-trained Daley, who helped Oprah lose all that weight back in the mid-90's, and taught me a wonderful methodology to use when making any kind of food. What joy I found back then, discovering ways to make perfectly reasonable meals that are low-fat and health-conscious--there is so much flavor cleverly incorporated into Rosie's creations, using spices that are probably already in your pantry.

Instead of dealing with removing the skin from chicken drummers and breasts as the recipe below suggests, I just buy boneless chicken breasts. I also skip the whole ice bath process and thaw my chicken until it is malleable but still cold, so the yogurt will cling to the chicken before being marvelously, lightly breaded with proportions of the spice ingredients that best suit your fancy!

Rosie Daley's Un-Fried Chicken
Makes 12 pieces
Light vegetable oil cooking spray
3 whole chicken breasts, halved and skin removed
3 1/2 cups ice water
1 cup plain nonfat yogurt

1 cup dried Italian bread crumbs
1 cup all-purpose flour
1 tablespoon Old Bay seasoning
1/2 teaspoon garlic powder
1/2 teaspoon Creole seasoning
1/8 teaspoon freshly ground black pepper
Dash cayenne pepper
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried oregano

Preheat the oven to 400 degrees.
Coat a baking sheet with 3 sprays of the vegetable oil.
Put the chicken in a large bowl with the ice water. Put the yogurt into a medium bowl. Set both bowls aside.
Toss all the breading ingredients into a large, tightly-sealing plastic bag. Seal and shake well to mix.
Remove 2 pieces of chicken from the ice water. Roll each piece in the yogurt. Put the chicken into the plastic bag, reseal, and shake to coat thoroughly. Transfer the breaded chicken to the prepared baking sheet. Repeat the process until all 12 pieces are breaded. Spray the chicken lightly with the vegetable oil.
Place the baking sheet on the bottom shelf of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning.
Serve hot or at room temperature.

The finished dish! Go green and dress with haricot vert as I did, seen here. Thanks, Rosie!

1 comment:

  1. Thank you for publishing this, Peter! I had the "In the Kitchen with Rosie" cookbook years ago & lost it in one of many moves. This recipe is a favorite - a delicious & healthy alternative when you're craving fried chicken. YUM!