Old-Fashioned Oven-Baked Chicken
This family-friendly oven-baked chicken is easy to make and can be cooked and stored in your fridge for up to two days before the picnic.
1 cup (250 mL) whole grain cereal flakes
1 Tbsp (15 mL) paprika
1 Tbsp (15 mL) cracked black pepper
1 tsp (5 mL) onion powder
1 tsp (5 mL) dry mustard
1 tsp (5 mL) cumin
1/4 tsp (1 mL) cayenne pepper
1/4 cup (60 mL) plain low-fat yogourt
1 tbsp (15 mL) skim milk
4 free-range bone-in chicken thighs or drumsticks
The night before the picnic: preheat oven to 400 C (200 F). Line a rimmed baking sheet with parchment paper.
Place cereal flakes into food processor or blender. Pulse until crushed. (Or crush with potato masher, or place flakes in clean plastic bag and roll with a rolling pin.) Add paprika, pepper, onion powder, dry mustard, cumin, and cayenne; pulse until spices have been well incorporated. Place crumb mixture in shallow-rimmed dish or medium bowl.
In separate medium bowl, whisk together yogourt and milk.
Wash your hands. Remove skin from chicken thighs and discard. Wash hands. Brush both sides of 1 thigh with yogourt mixture using pastry brush. Then place it into crumb mixture and press down firmly to coat. Turn to coat the other side and place on prepared baking sheet. Repeat with remaining chicken thighs.
Roast for 45 to 55 minutes, or until the internal temperature of chicken is 165 F (74 C).
Remove from oven and let cool. Remove from pan and place in resealable container and store in fridge for up to 2 days.
The day of the picnic: pack container of chicken into insulated cooler bag with a large cold source on top of container. Don’t bring it out until serving time, and stow leftovers immediately back in cooler bag with cold source after serving.
Makes 4 servings.
One serving (1 thigh) contains:
258 calories; 28 g protein; 11 g total fat (3.2 g sat fat, 0 g trans fat); 8.9 g carbohydrates; 2.8 g fibre; 123 mg sodium
Source: "Picnics & Potlucks", alive #344, June 2011
Old-Fashioned Oven-Baked Chicken
Mairlyn Smith, PHEc
Mairlyn Smith, PHEc, is a professional home economist, Second City Alumnus, cookbook author, freelance writer, and mom.
