Southern Unfried Chicken- Gundersen Lutheran 500 Club

Published On: Oct 08 2012 01:15:50 PM CDT

Southern Un-fried Chicken
Makes 8 servings
Getting started Equipment you will need: large bowl, cutting board/knife, spoon, 1 gallon zip-top plastic bag, large baking sheet Preheat oven to 400° Do right away when you get home: Action step 1
Ingredients
1 cup plain nonfat Greek yogurt

2 Tbsp. hot sauce

4 (8 oz.) boneless skinless chicken breasts

8 skinless chicken drumsticks

1 1/2 cups multigrain cereal flakes
1 1/2 tsp. onion powder
1 1/2 tsp. garlic powder
2 tsp. black pepper
2 tsp. red pepper flakes
1 tsp. paprika

Action:

1. Mix yogurt and sauce in a large bowl. Cut chicken breasts in half; add chicken breasts and drumsticks to bowl; use spoon to coat. Set aside.
2. Place cereal in plastic bag; crush. Add remaining ingredients to bag; shake to combine. Add chicken to bag; shake to coat. Cooking spray

3. Coat baking sheet with spray. Place chicken on sheet and bake for 35 to 40 minutes.

Suggested Side Items: mashed potatoes and cooked greens

Tips: Check chicken for doneness by using a meat thermometer. The internal temperature of the meat will be at least 165° if the chicken is thoroughly cooked.

Shopping list: 4 (8 oz.) boneless skinless chicken breasts Multigrain cereal flakes (such as Corn Flakes) Plain nonfat Greek yogurt 8 skinless chicken drumsticks Hot sauce

Check for: Onion powder Black pepper Paprika Garlic powder Red pepper flakes Cooking spray

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