Prep 15 mins
Cook 1 hr
I devised this to resolve my southern husband's taste for fried chicken with a HEALTHY, non-deep-fried version, with no wheat, milk, eggs, or processed or artificial ingredients. It's a delicious EASY recipe that works for chicken legs, thighs, or breasts. Make PLENTY in the summer to eat as is, or use leftovers for chicken SALAD!
- 10 chicken legs (or 3 chicken breasts, bone-in works just fine and is more economical than boneless)
- 1 tablespoon dried rosemary
- 1⁄2 teaspoon salt (adjust to taste)
- 1⁄2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1⁄2 teaspoon onion powder
- 1 tablespoon potato starch
- 2 tablespoons oats
- 1 pinch powdered ginger (optional)
- canola oil cooking spray
- 1⁄2 cup water
- For moistest results soak chicken pieces in a bowl of salted water for 15 minutes before cooking.
- Line baking tray with foil and spray lightly with oil.
- Grind dry ingredients in coffee grinder or with pestle and mortar.
- Pour into a bowl and add water little by little while stirring until a smooth runny paste is achieved. You may need more or less water.
- Remove chicken from soaking water, and pat dry if necessary.
- Dip into the rosemary coating until covered, and place on baking tray. This will seal in the juices.
- Bake at 365º for one hour.
- Once it's in, put your feet up for at least ten minutes, drink a glass of cold water, breathe deeply - and relax. Your chicken is safe.
- Suggestions: Serve with brown rice and greens, or if you have cooked breasts or thighs, then serve the chicken chopped into a salad with cucumbers, roma tomatoes and red onion, topped with Chimichurri sauce - a purée of cilantro, lemon juice, olive oil, garlic and salt.
This was a very good chicken recipe. I love how much healthier it is. I didn't have potato starch so I chose to use quinoa flour instead and ended up using 1/2 to 2/3 of the half cup of water. Even though this was good it seemed like it was missing something compared to other chicken recipes I have had.