Thursday, September 9, 2010

Fried Chicken- Reloaded

I am well-aware that a good majority of you are not vegetarians and it is not my job to convert you.  I will always encourage you to eat less meat and sincerely hope that you are choosing the best and the healthiest cuts of meat available.  Occasionally, I will come across a healthy recipe for chicken, beef or fish and I will pass it on to my readers.  Here is one such recipe.......

Fried chicken seems to be a popular favorite at picnics, tail-gates and back-yard gatherings.  Most recipes I come across are so unhealthy and loaded with fat and calories you don't need.  Here is a delicious (so I am told), guilt-free recipe to try.  Serve it at your next get-together and let me know how it turns out!

Giving the chicken a double coat of flour mixture creates a golden crust (without the skin) when pan-fried. We use lemon rind instead of the lemon extract called for in the original. Carefully pour in the broth so you don't wet the crispy brown coating on the chicken. The broth mixture turns into a glazey sauce that can be served with the chicken.


* 1 teaspoon grated lemon rind

* 1 cup fresh lemon juice (about 4 lemons)

* 2 teaspoons minced peeled fresh ginger

* 1 1/2 teaspoons minced garlic

* 2 bone-in chicken breast halves, skinned

* 2 bone-in chicken thighs, skinned

* 2 chicken drumsticks, skinned

* 4.5 ounces all-purpose flour (about 1 cup)

* 2 teaspoons ground ginger

* 1 teaspoon paprika

* 1/2 teaspoon ground red pepper

* 1 teaspoon kosher salt

*1/2 teaspoon freshly ground black pepper

* 1/4 cup peanut oil

* 1/4 cup fat-free, less-sodium chicken broth

* 2 tablespoons brown sugar

* 1 lemon, thinly sliced


1. Place rind, juice, and next five ingredients (through drumsticks) in a large zip-top plastic bag; seal and shake to coat. Marinate in refrigerator 1 hour, turning bag occasionally.

2. Sift together flour and next three ingredients (through red pepper). Place flour mixture in a large zip-top plastic bag.

3. Remove chicken from marinade bag, reserving marinade. Sprinkle salt and black pepper evenly over chicken. Add chicken, one piece at a time, to flour mixture; seal bag and shake to coat chicken.

4. Remove chicken from bag, shaking off excess flour mixture. Reserve remaining flour mixture.

5. Place chicken on a wire rack; place rack in a jelly-roll pan. Cover and refrigerate 1 1/2 hours. Let stand at room temperature 30 minutes.

6. Preheat oven to 350°.

7. Return chicken, one piece at a time, to flour mixture; seal bag and shake to coat chicken. Remove chicken from bag, shaking off excess flour mixture. Discard remaining flour mixture.

8. Heat oil in a large skillet over medium-high heat. Add chicken to pan; cook 3 minutes or until golden, turning once.

9. Arrange chicken in single layer in a shallow roasting pan. Combine broth and reserved marinade in a small bowl; carefully pour broth mixture into pan. Sprinkle chicken evenly with sugar, and top with lemon slices.

10. Bake at 350° for 45 minutes or until golden and a thermometer registers 165°.

Nutritional information

4 servings

Serving size: 1 breast half, or 1 thigh plus 1 drumstick

Calories: 375

Fat: 15.5g (sat 3.3g, mono 6.6g, poly 4.7g)

Protein: 30.8g

Carbohydrate: 30.5g

Fiber: 2.4g

Cholesterol: 85mg

Iron: 2.6mg

Sodium: 578mg

Calcium: 48mg

No comments:

Post a Comment