Oven-Fried Coconut Chicken
change to breasts. Even with dark meat the fat content was surprisingly low(ish)
The marinade infuses dark-meat chicken with a light coconut flavor; flaked coconut in the breading heightens the nutty taste. Find panko in your supermarket's ethnic food aisle.
1 tablespoon fresh lime juice
1 tablespoon hot pepper sauce
1 (14-ounce) can light coconut milk
4 (4-ounce) chicken thighs, skinned
4 (4-ounce) chicken drumsticks, skinned
3/4 cup panko (Japanese breadcrumbs)
1/2 cup flaked sweetened coconut
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
Combine first 3 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 1 1/2 hours, turning bag occasionally.
Preheat oven to 400°.
Combine panko, flaked coconut, salt, and black pepper in a shallow dish. Remove chicken from marinade; discard marinade. Dredge chicken, 1 piece at a time, in panko mixture. Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 400° for 30 minutes or until golden brown. Carefully turn chicken over; bake an additional 30 minutes or until done.
Yield: 4 servings (serving size: 1 thigh and 1 drumstick)
CALORIES 256 (30% from fat); FAT 8.6g (satfat 4.4g, monofat 1.6g, polyfat 1.2g); PROTEIN 27.7g; CARBOHYDRATE 15.6g; FIBER 0.8g; CHOLESTEROL 103mg; IRON 1.6mg; SODIUM 464mg; CALCIUM 18mg;
Cooking Light, JANUARY 2005
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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Oven fried coconut chicken
