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Thursday, May 9, 2013

OVEN-FRIED CHICKEN ~ for Type Os



http://nutritionfor.us/wp-content/uploads/2011/02/Picture-1725.jpg                                 
This recipe is so tasty and easy, and it’s one of our favorites.

3 lb. chicken pieces           
1/3 c. spelt flour
1 tsp. salt                             
1/4 tsp. pepper
1/2 tsp. paprika                        
1/4 tsp. poultry seasoning
Non-stick spray or hand pumped oil

Preheat oven to 400°F. Prepare the chicken. If you use leg-quarters remove the backs, the skin and any visible fat from your chicken before you weigh it. You will need 3 lb. of prepared chicken.

Coating: combine flour and seasonings in a resealable food bag. Place the chicken, 1 or 2 pieces at a time, into the bag. Seal and shake to cover the chicken evenly with he coating. Arrange the chicken on a cookie sheet sprayed with Non-Stick Spray. When all the chicken is coated, evenly scatter any remaining flour over the top of the chicken pieces.

This step is the secret to my oven-fried chicken, so be sure NOT to omit it. Spray the coated chicken with oil or Non-Stick Spray. I like the taste of Butter-Flavored spray, but any type will work. A hand-pump sprayer for cooking oil can be purchased at almost any discount store for under $5.00. I filled it with olive oil and it works great! It’s cheaper than aerosol sprays, and no added chemicals. The coating of non-stick spray sort of seals in the seasoning and flour, and gives the chicken its "fried” chicken flavor.

Bake chicken for about 45 minutes. Remove from oven and serve hot. The chicken will be tender and juicy on the inside, while the outside is crispy and well seasoned, just the way good fried chicken is supposed to be. 

I have forgotten who gave me this recipe, but we've enjoyed it many times over the last 15-20 years. 



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