Healthy Baked Fried Chicken Recipe - Sweet Potato Chronicles - Sweet Potato Chronicles

Healthy Baked Fried Chicken Recipe

We've been ask­ing for requests on our Face­book page and get­ting great ideas for upcom­ing posts. One of the sug­ges­tions that really struck me came from Megan, who asked for more "auto pilot" din­ners. I knew exactly what she meant. Don't you need more recipes that you can make with­out even really think­ing about it? I know you're going to say that any­thing that needs to be mar­i­nated does not deserve to be called auto pilot, but hear me out! I've been mak­ing this new Baked Fried Chicken recipe reg­u­larly for a few weeks now and a few min­utes in the morn­ing means that once I get home at night, din­ner is about 40 min­utes away. And the result is so freak­ing good. The chicken is as crunchy and sat­is­fy­ing as fried but so much health­ier. My kids love it and not just because it's food they're allowed to eat with their hands. Although that's a bonus.

pho­tos by Maya Vis­nyei

Baked Fried Chicken

8 or 9 chicken pieces (I used 4 thighs and 4 drum sticks)
1/4 cup but­ter­milk (add a tsp of vine­gar to reg­u­lar milk and let it sit for 15 min­utes if you don't have but­ter­milk on hand)
1 gar­lic clove, minced
1 1/2 cups whole wheat bread crumbs (about 6 pieces of bread)
2 Tbsps fresh thyme
1 1/2 tsps lemon zest
salt and pep­per to taste

 

Method

Com­bine the but­ter­milk and gar­lic together in a shal­low pan con­tainer. Coat the chicken pieces thor­oughly and cover with plas­tic wrap. Place in the fridge to mar­i­nate for a half an hour or up to over night. Turn the chicken pieces over at least once while marinating.

Pre­heat the oven to 400 degrees.

Make your coat­ing by mak­ing bread crumbs in a food proces­sor (or using pre-made bread crumbs) then mix­ing them in a bowl together with the time, zest and salt and pep­per until it's well combined.

Take your chicken out of the fridge. Dredge them in the bread crumb mix­ture and place them on a roast­ing pan (even bet­ter if you can place a rack on the bot­tom of the pan and put the chicken on that so they're extra crunchy). Press bread crumbs onto the meat if some falls off.

Bake for 30 to 40 min­utes until the out­side of the chicken is deeply golden and the meat is cooked through. I always cut into chicken to check it, you don't want to see any red at all.

  

3 Comments

  1. iCloneit says:

    This chicken fry item is so spicy. They are deli­cious to eat. Thanks for this post.

  2. Healthy Baked Chicken Recipes…

    […] idge to mar­i­nate for a half an hour or up to over night. Turn the chicken pieces […]…

  3. […] healthy alter­na­tive to fried chicken, this Healthy Baked Fried Chicken is a great meal that your kids will […]

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