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Healthy Fried Chicken

Healthy Fried Chicken

,   and  ASMedia
2 min read
Healthy Fried Chicken
Healthy Fried Chicken

Crispy, Delicious Fried Chicken for Four

Serves 4

Prep time: 1 day + 10 minutes Cook time: 30 minutes

Ingredients

  • 1 whole chicken, cut into pieces
  • 1 1/2 cups buttermilk (475g)
  • 2 large bowls of unbleached all-purpose flour (250g each)
  • 2 tbsp salt
  • 2 tbsp pepper
  • Cooking oil for frying

Nutritional Information

  • Calories: 496
  • Fat: 11g
  • Carbohydrates: 59g
  • Fiber: 1g
  • Sugar: 5g
  • Protein: 35g

Instructions

  1. Place the chicken pieces in a large bowl, cover with buttermilk, and refrigerate for 6-12 hours.
  2. Preheat your oven to 350°F (180°C).
  3. In a large mixing bowl, combine the flour, salt, and pepper. Stir well to combine.
  4. Take one piece of chicken from the buttermilk, let any excess liquid drain off, and coat it thoroughly in the flour mixture.
  5. Heat 2.5 cm of oil in a large frying pan over medium heat. Once hot, add the coated chicken piece and fry on both sides for 4 minutes.
  6. Transfer the cooked chicken to a baking sheet lined with a wire rack and place in your preheated oven. Bake the remaining chicken pieces for 25 minutes or until they reach an internal temperature of 180°F (82°C).
  7. Serve the fully cooked chicken hot with your chosen dipping sauce. Enjoy!

Tips and Variations

  • For a spicy twist, add 2 tbsp of your favorite hot sauce to the buttermilk marinade.
  • Looking for a low-carb option? Try coating the chicken in almond flour instead of regular flour.
  • Swap out the buttermilk with plain Greek yogurt for a more protein-rich version.
  • Remember to choose a high-quality, organic chicken for the best flavor and nutritional benefits.

Nutritional Insights

  • Chicken breast is rich in protein and essential nutrients like selenium, vitamin B6, and niacin.
  • Milk is a great source of calcium, vitamin D, and protein, while also aiding in binding the seasonings to the chicken.
  • Spices like paprika, garlic powder, and onion powder add flavor while also containing antioxidants and fiber.
  • All-purpose flour provides some fiber and carbohydrates but is high in refined carbohydrates.
  • Using healthier oils like avocado or grapeseed oil, along with moderate butter usage and increased spice usage, can help make this recipe healthier.

Take the classic fried chicken recipe to the next level by experimenting with different spices, coating alternatives, and cooking methods. Whether you're looking to add heat, reduce carbs, or incorporate more protein, there's a variation to suit your taste preferences and dietary needs.

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