Crispy chicken in the oven

Ingredients:

• 1 kg of chicken legs and thighs on the bone, skinless
• 1 lemon
• 0.5 tbsp. low-fat milk
• 0.5 tsp. granulated sugar
• 1/4 tsp cayenne pepper
• 2 tsp chopped rosemary + 2 whole sprigs
• 4 cloves garlic, peeled and crushed
• 2 slices of whole grain bread (80 g)
• 1/4 cup yellow cornmeal
• 2 tbsp grated Parmesan (optional)

Preparation:

1. Finely grate 1 teaspoon of lemon zest. Squeeze the lemon juice into a medium bowl. Stir in the milk, sugar, and cayenne pepper until the sugar dissolves. Add the rosemary sprigs and garlic. Prick each chicken piece several times with a fork and place it in the milk mixture, coating it thoroughly. Cover and refrigerate for 2 hours to marinate.
2. Meanwhile, preheat the oven to 300°F (150°C). Place the bread in a single layer on a baking sheet. Bake, turning several times, until crisp and dry, 45 minutes to 1 hour. Cool completely. Break the breadcrumbs into large pieces and process in a food processor until coarse crumbs form.
3. Increase the oven temperature to 190°C (375°F). Line a baking sheet with aluminum foil and place a rack on top. Spray the rack with cooking spray.
4. In a shallow bowl, combine the bread crumbs with the cornmeal, Parmesan cheese (if using), chopped rosemary, the reserved 1 teaspoon zest, salt and pepper.
5. Working with one chicken piece at a time, remove it from the marinade and let any excess drip back into the bowl. Dredge in the breading, pressing until well coated, and place on the prepared grill rack. Repeat with the remaining chicken and breading. Spray the chicken with cooking spray.
6. Bake until chicken is crispy and a thermometer inserted into the thickest part of the meat registers 165°F (72°C), about 50 to 55 minutes.
7. Serve chicken warm or at room temperature.
   
   

   Note

   
   Skinless chicken marinated in a mixture of lemon, herbs, and a little skim milk adds a rich flavor and tenderness. Cornmeal and whole-grain breadcrumbs create a low-calorie, crispy crust, and grilling ensures a thoroughly cooked finish on all sides.