Making Time for Your Health...with Unfried Fried Chicken

On today's episode of Making Time with Candi Meridith, Candi shows you how to make fried chicken in the oven. This recipe will help you manage your fat and sodium intake AND help manage your risks for unwanted health problems, such as high blood pressure.

After you watch the vid, here's the recipe:

Candi Meridith's Unfried Fried Chicken
WHAT YOU NEED
1 baking rack
1 foil-lined baking sheet
non-stick cooking spray
An Oven preheated to 425 degrees

INGREDIENTS
(Serves 5 or 6: Prep: 15 min Cook: 40 min Total: 55 minutes)
3/4 cups milk (skim, whole, buttermilk—this is your decision)
1 cups fresh white bread crumbs
1 tablespoon ground black pepper
1 ½ tablespoons cayenne pepper
½ tablespoon salt (optional)
5 or 6 skinless whole chicken legs

COOKING
1. Coat a baking rack with no-stick spray. Place the rack on a foil-lined baking sheet and set aside. Preheat the oven to 425°.
2. Add 2 teaspoons of this mix to the bread crumbs and the rest to the milk.
3. Dip the chicken pieces in the milk to coat, then roll them in the seasoned bread crumbs to coat. Place the chicken on the prepared rack and lightly coat with no-stick spray.
4. Bake for 20 minutes. Turn the chicken and coat again with no-stick spray. Bake for 20 minutes, or until the juices run clear when the joint is pierced with a sharp knife or fork. There should be NO RED AND NO PINK JUICES...JUICES SHOULD RUN CLEAR, CLEAR, CLEAR.

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