Southern "fried" chicken

We create a new evening meal plan every week for our 1:1 and Uplift clients. Here is an example of one of the recipes that our clients received this week. Our recipes are all easy, delicious, family-friendly meals that ensure that you will not be cooking separate meals for family members and will not be searching high and low for expensive ingredients.

Enjoy this recipe! We would love to hear from you if you try it. Tag us on Facebook or Instagram at @dietitian_alex


- 8 large chicken drumsticks, skin removed

- 2 cloves garlic, crushed

- 1 teaspoon cayenne pepper or hot chili powder

- 1 teaspoon sweet paprika

- 3 tablespoons Greek yogurt

- 4 cups cornflakes, crushed

- 1 tablespoon chopped fresh thyme leaves, plus extra sprigs to garnish

- 1 teaspoon black pepper

- sunflower spray oil


1. Put the chicken, garlic, cayenne pepper, or hot chili powder, paprika, and yogurt in a large food bag.

2. Seal, then massage the flavorings into the meat. Put in the fridge and leave to marinate for 2 hr.

3. About 15 min before you’re ready to cook, take the chicken out of the fridge to bring it to room temperature.

4. At the same time, heat the oven to 220°C/fan bake and line a baking sheet with baking paper.

5. Combine the cornflakes, thyme, and crushed peppercorns in a large bowl. Dip each drumstick into the crumb mixture, pressing the crumbs into the meat to coat.

6. Put the coated drumsticks in the baking tray, spacing them apart, and spray them all over with oil.

7. Bake for 10 min, then reduce the heat to 190°C/fan 170°C/gas 5, turn the chicken and bake for 20 min more. Serve immediately.