Unfried Chicken(Yields 4 Servings)
Unfried chicken offers crispy, flavorful bites with a healthier twist, perfect for family dinners or gatherings, combining tender chicken with seasoned breading and baked to perfection.
Ingredients
Instructions
- Preheat the oven to 400°F.
- Coat a baking sheet with 3 sprays of vegetable oil.
- Remove all skin from the chicken.
- Put the chicken in a large bowl with ice water.
- Toss all breading ingredients into a large, tightly sealing plastic bag.
- Seal the bag 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 vegetable oil.
- Place the baking sheet on the bottom shelf of the oven and bake for 1 hour, turning the pieces every 20 minutes.
Tips & Substitutions
For a healthier option, consider using whole wheat flour or gluten-free flour as a substitute. If you prefer a spicier flavor, add some paprika or cayenne pepper to the breading mixture. Make sure to shake off excess yogurt before breading to ensure an even coating. If you have leftover breading, it can be used for other chicken recipes or vegetables.
Serving Suggestions
Serve the Unfried Chicken with a side of roasted vegetables or a fresh salad for a balanced meal. It pairs beautifully with Crusty Chicken Casserole if you're looking for a comforting side dish. For a complete spread, consider offering a dipping sauce like honey mustard or a tangy barbecue sauce to enhance the flavor.
Storage & Reheating
Store any leftover Unfried Chicken in an airtight container in the refrigerator for up to three days. To reheat, preheat your oven to 350°F and place the chicken on a baking sheet. Bake for 15-20 minutes or until heated through, ensuring the skin remains crispy. Avoid microwaving, as it can make the breading soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Unfried Chicken(Yields 4 Servings) contains roughly 1374 calories, with 33g protein, 181g carbohydrates, and 56g fat. It is an excellent source of protein (65% of the Daily Value), iron (56% of the Daily Value), and calcium (32% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 1338mg per serving (58% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other cuts of chicken for this recipe?
Yes, you can definitely use other cuts such as chicken thighs or wings. Just be mindful of the cooking time, as smaller pieces will cook faster. Ensure they reach an internal temperature of 165°F for safety.
What can I substitute for the plain nonfat yogurt?
If you don't have yogurt, you can use buttermilk or a dairy-free yogurt alternative. Both will help the breading adhere to the chicken while adding moisture and tanginess.
Can I freeze the breaded chicken before baking?
Absolutely! You can freeze the breaded chicken on a baking sheet until solid, then transfer to a freezer bag. When ready to cook, bake from frozen, adding a few extra minutes to the cooking time to ensure it's fully cooked.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).