In the kitchen with Elisa
Healthy Oven Fried Chicken
With a Side of Sweet Potato Fries and Homemade Dip
Are you also addicted to crunchy fried chicken? I don´t think there is any other more delicious way of having chicken, just what I personally think. But eating deep fried chicken is not very healthy, especially if you feel like eating it every week. That means, we need a solution for a delicious and crispy chicken that tastes just like fried chicken without being so unhealthy.
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I am a fan of oven baked food as you need a little time for the prep and then it just gets ready in the oven on its own time. Sounds perfect? I know for me it is. So I thought why not try and make fried chicken but bake it in the oven. I made a crunchy crust as that is the best part of fried chicken,baked it in the oven and I loved how crunchy the skin was and how juicy the chicken was on the inside. Perfection, if you ask me :) No need to deep fry again!
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A meal wouldn´t be perfect without a good side and so I also added a healthy sweet potato fries recipe along with a delicious homemade dip.
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Enjoy!
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Step by Step Video
RECIPE
Healthy Oven Fried Chicken
With a Side of Sweet Potato Fries and Homemade Dip
​INGREDIENTS
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4 chicken thighs
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3 tbsp flour + 1/2 tsp salt, 1/2 tsp garlic powder, 1/2 tsp curry powder, 1 tsp paprika,
1 tsp tandoori masala and 1 tsp oregano
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7 tbsp bread crumbs + all of the above spices
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2 eggs + 1/2 tsp salt and 1 tsp tandoori masala
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2 sweet potatoes
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2-3 tbsp olive oil
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1 tsp salt
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2-3 tsp dry thyme
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1/2 cup natural greek yoghurt
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1/2 tsp salt
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1/2 tsp garlic powder
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some chives (I used frozen)
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DIRECTIONS
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Mix 3 tablespoons of flour with salt, garlic powder, curry powder, paprika, tandoori masala and oregano in a deep plate.
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Then mix 7 tablespoons of breadcrumbs with the same spices as above also in a deep plate.
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In a deep plate whisk the eggs shortly with a fork, add salt and tandoori masala and whisk shortly.
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Drizzle olive oil into an oven tray with high walls.
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Cover the chicken thighs well with the flour mix, then dip them into the egg mix and lastly in the breadcrumbs. Place the chicken into the oven tray and drizzle with some olive oil.
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Bake the chicken in 180°C bottom top heat for about 1,5 hours. Turn the chicken around every half an hour.
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Wash the sweet potatoes and cut the into fries. Add them into a big bowl with all of the spice and olive oil and mix well with your hands. Cover a baking tray with parchment paper and spread the sweet potato fries over the baking tray so that they are not on top of each other.
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Once the chicken is ready, remove it from the oven and leave to rest.
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Turn the oven to 230-250°C bottom top heat and bake the sweet potato fries for about 20-30 minutes until soft and golden.
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Mix all ingredients for the dip well and decorate with some chives.
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