When next you crave a decadent feel-good dish, turn to this healthy version of fried chicken and feel no guilt at all. Beautifully crispy due to a coating of crushed corn flakes, the chicken pieces bake in the oven but lose nothing in translation: they have a wonderful crunch on the outside and are tender and juicy inside. Plus, bashing up the corn flakes is actually quite fun (and therapeutic if you’ve had a bad day!).
1 egg, lightly beaten
3 tbs. milk
1¼ cup crushed corn flakes
1 tsp. dried thyme
½ tsp. paprika
½ tsp. salt
scant ¼ tsp. black pepper
2 tbs. butter, melted
2½-3 lb. chicken legs and thighs, bone-in and skinless
fresh thyme and lemon wedges, to serve (optional)
Preheat the oven to 375°F. Lightly coat a large sheet pan with cooking spray.
In a small bowl, combine the egg and milk. In a shallow dish, combine the corn flakes, thyme, paprika, salt, and pepper, then stir in the melted butter. One at a time, dip the chicken pieces into the egg mixture, then coat with the corn flake mixture. Place on the baking sheet and sprinkle with any remaining corn flakes.
Bake, uncovered for 45-55 minutes, or until the chicken is no longer pink (180° F internal temperature). Do not turn the chicken pieces. Transfer to a serving platter and sprinkle with fresh thyme, if using. Serve with lemon wedges, if using.