Lunch: Oven-Fried Chile Chicken

This recipe includes superfoods such as:

Lemon

Health benefits of Oven-Fried Chile Chicken

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

Marinade
Large knob fresh ginger, peeled, and roughly chopped
2 to 4 green chiles, cut in half with the stalk, seeds and membranes removed
2 to 3 cloves garlic, peeled, and finely chopped
1 teaspoon kosher salt
1 teaspoon garam masala
2 tablespoons oil
1 tablespoon freshly squeezed lemon juice
Chicken
1 pound 12-ounces chicken pieces, skinned, and pricked all over with a fork
3 tablespoons vegetable oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon ground cumin
4 slices white bread, processed to crumbs in a food processor
1 to 2 large free-range eggs, beaten
1 lemon, cut into wedges, to serve

Instructions

For the marinade: Combine the ginger, chiles, garlic, salt, garam masala, oil, and lemon juice in a bowl, and mix well to make a paste. Add the chicken and coat each piece well in the paste. Place the chicken on a sheet pan, then cover with plastic wrap and leave for a couple of hours or overnight in the refrigerator. Remove the chicken from the refrigerator and bring back to room temperature before continuing.
Preheat the oven to 435 degrees F.
Pour the 3 tablespoons oil into a roasting pan large enough to hold all the chicken pieces in one layer. Place the pan on a high shelf in the oven for 15 minutes to heat up.
Mix the salt, black pepper, and cumin into the bread crumbs. Take the chicken out of the marinade, letting the excess drip off and roll each piece in the crumbs ensuring an even coating on all sides.
Dip the chicken pieces into the beaten egg and add a second coating of crumbs. Place them in the heated roasting pan, and cook for 20 minutes. Then lower the oven to 400 degrees F, turn the chicken and cook for another 15 to 25 minutes (depending on the size of the chicken pieces), or until cooked through.
Place the chicken on a serving dish with the cut lemon wedges and serve.