'Unfried' Chicken

This dish is a winner on so many levels. It's low fat but tastes high fat. It's easy, but looks like it took you ages. It's cheap but you'd pay good money for it. It's delicious hot for dinner and even more delicious cold for a picnic.

Ingredients

8 pieces of chicken, legs and breasts (cheaper option joint a whole chicken)

2 cups Bread crumbs

Herbs and spices

(you can choose anything like thyme parsley pepper and lemon rind.

I really like cajun spice mix with some fresh parsley)

No Fat Yoghurt

Iced water

1 cup Flour

Salt and Pepper

Spray oil

Method

Take the skin off the pieces of chicken and immerse in a big bowl of water full of ice blocks. You cannot miss this step. Mix about 2 cups of crumbs with 1 cup of flour and add your herbs and spices. You will need a good handful of chopped fresh herbs if using these. Add dry spices to taste. Also add 2 teaspoons of salt and 1 teaspoon of pepper.

Have your breading in a bowl and your yoghurt in a bowl. Take the chicken out piece by piece from the water, pat dry, and dip in yoghurt to cover. Then gently roll in the bread mix and place on baking paper on an oven tray. The chicken must be cold or the yoghurt will not stick to the chicken flesh! Once all of the chicken pieces are coated and on the tray, spray them lightly with the oil and put them in a 200ºc oven. You need to turn them every 15 minutes and repeat the spraying with oil until they have been in for about 60min and golden brown.

Take them out and sprinkle with a little sea salt. They are great served with lemon cous cous and a spinach salad.