poulet Dukan façon KFC

je l'essaie la semaine prochaine et vous raconte, si quelqu'un l'essaie avant n'hésitez pas à partager vos commentaires :) :)

http://www.chobani.com/kitchen/detail/id/33

Oven Fried Chicken

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Serves: 4
Preparation time: 20 minutes
Cook time: 40 minutes
Calories per serving: 386

Ingredients

1 C (8oz) Plain 0% Chobani Greek Yogurt
1 Tbsp dijon mustard
2 garlic cloves, minced
4 chicken leg quarters, skin removed and halved at joint
Olive oil cooking spray
1/2 C whole-wheat flour
1½ tsp sweet paprika
1 tsp dried thyme
1 tsp baking powder
1/8 tsp salt
1/8 tsp black pepper

Preparation

Whisk together Chobani, mustard and garlic in shallow dish. Add chicken and turn to coat. Cover and marinate in refrigerator for 30 minutes or up to 8 hours.  Preheat oven to 425°F. Line a baking sheet with foil. Set wire rack on baking sheet and coat with cooking spray.
Put flour, paprika, thyme, baking powder, salt, and pepper in plastic bag. Remove chicken from marinade and shake off excess.  Place 2 pieces in bag and shake to coat.  Remove chicken, shake off excess coating, and place pieces on prepared rack. Repeat with remaining chicken. (Discard any leftover flour mixture and marinade.) Moisten chicken pieces with spray.  Bake the chicken until golden brown and no longer pink in center, about 40 to 50 minutes or until thermometer inserted into center of pieces reads 170˚F.
Nutrition Information: Calories 386, Fat 14g, Saturated Fat 4g, Trans Fat 0g, Cholesterol 139mg, Sodium 461mg, Carbohydrate 16g, Fiber 2g, Sugars 2g, Protein 47g