Enjoy a healthy take on Southern fried chicken with this recipe from the BBC's Eat Well For Less cookbook. This budget recipe is a family favourite in the making.
From the book
Cornflakes, you say? They create a quick and easy coating, crunched up with some spice and herbs for this tasty Southern-style chicken. You’ll be pleasantly surprised at just how good they are!
|3||large chicken thighs (skin on, bone in)|
|3||chicken drumsticks (skin on)|
|1 tbsp||fresh lemon juice|
|1||boneless skinless chicken breast, cut into 4 pieces|
|1½ tsp||onion powder|
|1 tsp||dried thyme|
|sea salt and freshly ground black pepper, to taste|
|80g||bag of mixed leaf salad|
Preheat the oven to 200°C/180°C fan/Gas 6.
Remove the skin from each of the chicken thighs and drumsticks. To do this, make one slash in the skin with a sharp knife, then hold the skin with a sheet of kitchen paper and pull it away from the flesh. Discard the skin.
Pour the milk into a large bowl, then add the lemon juice and stir – the milk will curdle, don’t worry! Season with salt and black pepper, then add all the chicken thighs, drumsticks and breast pieces and turn to coat all over. Set aside.
Tip the cornflakes into a large food bag, add the paprika, onion powder and thyme, then seal and bash with a rolling pin until crushed.
Open the bag and add the chicken pieces to the crushed cornflakes, one at a time, turning until completely coated. Lift out and place onto two shallow baking trays – put the chicken breast pieces onto one tray and the thighs and drumsticks onto the other. Repeat until all the chicken pieces are coated.
Bake the tray of chicken thighs and drumsticks in the oven for 20 minutes, then add the tray of chicken breast pieces alongside and bake for another 15 minutes until all the chicken is cooked through.
Meanwhile, cook the oven chips at the same time as the chicken, according to the packet instructions.
Serve the baked chicken with the oven chips and salad.
TIPS: You can add whatever ground spices you fancy to the cornflakes. Try adding 1 teaspoon of chilli powder for a kick of heat; 1 teaspoon of garlic powder for a spicy edge; 1 teaspoon of dried rosemary or oregano for a herby taste; the finely grated zest of 1 lemon for a citrus taste.