Love KFC? Now you can enjoy fried chicken the healthy way.




Ingredients (serves 6)

•    Breading mixture (see recipe below)
•    12 chicken drumsticks, skinless
•    3 1/2 cups ice water
•    1 cup plain low or non fat yoghurt
•    Spray oil

Breading mixture:
•    1 cup breadcrumbs
•    3/4 cup all-purpose flour
•    1 tbsp chia seeds
•    1 tbsp paprika
•    1/2 tsp garlic powder
•    1/8 tsp coarsely ground pepper
•    Red (cayenne) pepper to taste
•    1/2 tsp dried thyme, crushed
•    1/2 tsp dried basil, crushed
•    1/2 tsp dried oregano, crushed

In a large resealable plastic bag, combine breading mixture. Seal and shake well to mix.

Preheat oven to 180 degrees celsius. Spray a large baking sheet with oil. Place chicken pieces in a large bowl with ice water and set aside. Prepare breading mixture and set aside. Place yoghurt in a shallow bowl. Remove one piece of chicken at a time from the ice water and roll in yoghurt.

Place one chicken piece at a time into a plastic bag with prepared breading mixture, reseal and shake to coat thoroughly. Transfer breaded chicken to prepared baking sheet and repeat until all chicken pieces are breaded. Spray chicken lightly with oil. Place baking sheet on bottom shelf of oven and bake, uncovered for 1 hour, turning chicken pieces every 20 minutes to allow even browning. Remove from oven and transfer to a serving platter.

Serve hot or at room temperature.

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