You know that cliche’ question talk show hosts love to ask? “If you were on death row, what would your last meal be?”. Hands down mine would be fried chicken. I mean full fat, double crunch, with all the fixens. Truth is I can’t (and don’t) eat like that often, but I love the flavors and the satisfying crunch I get from that meal. This is my method to get it at home and keep it healthy!
I start by cranking the oven to 400 degrees to preheat and prepare a cookie sheet by coating it in a thin layer of cooking spray (vegetable oil or grapeseed oil based is best for this). Most recipes like this require the flour- egg-breadcrumb method to coat your chicken. I skip that and use greek yogurt as my “glue” for the breadcrumbs. This allows me to skip a step (and a dirty dish) but also keeps the chicken juicy without having to fry. This is especially important when using boneless chicken breasts as they can dry out easily. I thin my yogurt with a bit of milk, but if you have plain, regular (not greek) yogurt, you can absolutely use that and skip the thinning step. Also, if you like some heat, feel free to add some hot sauce for this step!
The process from there remains the same as most breaded chicken methods. Coat the chicken in the yogurt mixture, then dredge it in the breadcrumb mixture which for this recipe includes panko bread crumbs for crunch, garlic powder, onion powder, salt, pepper, and dried parsley.
Be sure to shake off any excess breading and place each breast on the prepared pan, lightly spray the tops of the chicken with the same cooking spray, and bake for 20-25 min or until the internal temperature reaches 165 degrees. If you do not have an instant read thermometer I highly suggest picking one up! (Avoid over-cooking your meals or worse, undercooking them! )
While the chicken cooks, get to work on the sauce. This stuff is addictive. On the stovetop in a small pot, combine apple cider vinegar, honey, ketchup, worcestershire sauce, and soy sauce over med-high heat for 5-7 minutes until it comes to a simmer and reduces to thicken slightly. It will continue to thicken as it cools.
You can also add some hot sauce if that suits you! Don’t be afraid to taste your food as you go. You can always add more of something and make it your own and experiment with new flavors.
Top the chicken with the sauce or serve it on the side for dipping and you can’t lose. Let me know if you try it and what you think! Don’t forget to tag me in your creations! Happy cooking!
Oven-Fried Chicken with Sweet & Tangy Sauce
A healthy alternative to the indulgent, fried version.
- 3 Tbsp greek yogurt (0% fat)
- 1 tsp milk
- 3/4 cup panko bread crumbs
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tsp dried parsley
- 1 package of chicken breasts (about 2 lbs)
- 1 cup apple cider vinegar
- 1/2 cup honey
- 1/2 cup ketchup
- 1 tsp worcestershire sauce
- 1 tsp soy sauce
- Compare the chicken breasts to ensure they’re all about the same size so they cook evenly. If needed, cut them in half so they all are similar in size/weight. Preheat the oven to 400 degrees and spray a cookie sheet with cooking spray.
- In a bowl, whisk greek yogurt and milk to loosen the consistency of the yogurt to resemble whipped topping (think the kind in the blue tub!).
- In a separate, shallow dish or plate, create the bread crumb “station” by combining bread crumbs, garlic powder, onion powder, salt, pepper, and parsley. Use a fork to evenly distribute the ingredients.
- Begin the breading process. Coat each piece with a thin layer of yogurt and then roll in the breadcrumb mixture, shaking the excess off, and place them on the cookie sheet. Spray the tops of the chicken breasts with cooking spray and bake for 20-25 minutes.
- While the chicken bakes, start the sauce. In a small pot on the stovetop, combine apple cider vinegar, honey, ketchup, worcestershire sauce, and soy sauce over medium-high heat. Allow them to come to a boil, reduce to a simmer, and allow it to thicken, about 5-7 minutes. Remove from heat. (The sauce will continue to thicken as the sauce cools.)
- Drizzle the sauce over the chicken, or serve on the side for dipping.