Healthy Southern fried chicken

Enjoy a healthier twist on your favourite Southern fried chicken with this clever recipe. Although baked rather than fried, the spicy buttermilk marinade and crunchy panko breadcrumb coating mean that the chicken remains beautifully tender inside yet crisp and golden on the outside.

Prep time: 20 minutes

Cook time: 35 minutes

Servings: 6 people

Preparation

1. Trim any visible fat from the chicken thighs and remove the skin from the drumsticks by pulling the skin down from the fat end of the drumstick until it reaches the bone end and then snipping it away with scissors.

2. Combine the buttermilk with the hot sauce, ½ tsp of each of the spices and some seasoning in a large bowl, add the chicken and toss to coat. Leave to marinate in the fridge for at least 4 hrs or overnight if possible.

3. Preheat the oven to gas 9, 240°C, fan 220°C. Mix the remaining spices with the flour and the breadcrumbs and tip half onto a large plate (using half the flour at a time stops too many clumps forming; add the rest when you run out). In turn, take each piece of chicken from the marinade and dip into the flour mix to coat on both sides. Transfer to a wire rack set over a baking tray and repeat until all the chicken is coated. Discard any leftover marinade.

4. Spray each chicken piece with 2-3 sprays of sunflower oil. Cook for 30-35 mins at the top of the oven, until the juices run clear when a skewer is inserted into the thickest part of the meat. Serve with the lime wedges for squeezing over, and the pink slaw, if you like.

Tip: Cooking on a wire rack over a baking tray helps keep the chicken crisp all over as it bakes without the need for frying.

Ingredients

Ingredients

Preparation

1. Trim any visible fat from the chicken thighs and remove the skin from the drumsticks by pulling the skin down from the fat end of the drumstick until it reaches the bone end and then snipping it away with scissors.

2. Combine the buttermilk with the hot sauce, ½ tsp of each of the spices and some seasoning in a large bowl, add the chicken and toss to coat. Leave to marinate in the fridge for at least 4 hrs or overnight if possible.

3. Preheat the oven to gas 9, 240°C, fan 220°C. Mix the remaining spices with the flour and the breadcrumbs and tip half onto a large plate (using half the flour at a time stops too many clumps forming; add the rest when you run out). In turn, take each piece of chicken from the marinade and dip into the flour mix to coat on both sides. Transfer to a wire rack set over a baking tray and repeat until all the chicken is coated. Discard any leftover marinade.

4. Spray each chicken piece with 2-3 sprays of sunflower oil. Cook for 30-35 mins at the top of the oven, until the juices run clear when a skewer is inserted into the thickest part of the meat. Serve with the lime wedges for squeezing over, and the pink slaw, if you like.

Tip: Cooking on a wire rack over a baking tray helps keep the chicken crisp all over as it bakes without the need for frying.