How To Make Healthy Fried Chicken
The trick to making this recipe healthy is in the frying. Grease means flavor and frying a chicken in grease means calories. In this recipe, I take a two- stage approach before frying my chicken. When you watch this video recipe, you will see that I will pre-cook my bird in chicken broth before it touches the oil. In the second stage, I take a healthier approach to frying by using Grapeseed Oil. This oil is low in calories and high in Omega 3’s which makes a healthy exchange on how to make my healthy fried chicken.
Shopping list: Feed a Family of 4
3 Cans of Chicken Broth
2-3 Large, Skinless, Boneless Chicken breasts
1 ½ Quarts of Grapeseed oil
1 ½ Cups of Whole Wheat Flour
1 Tablespoon of Paprika
2 Teaspoon of Celery Salt or Poultry Seasoning
1 Tablespoon of Black Pepper
4 Table Spoons of Corn Meal or Seasoned Bread Crumbs
2 Cups of low fat Buttermilk
Equipment: Large Fry Pan, Large Shallow Bowl, Large Boiling Pot with Lid,
Cook Like a Dad Cooking Steps: Start Chicken
Take the large pot and empty the 3 cans of Chicken Broth. Start heat on MED and add the chicken breasts and cover the pot with lid, lower heat and maintain the cooking level to a simmer for 20 -25 minutes. Remove chicken from liquid and set aside and cover to keep warm. Pre-cooking your chicken in this step will minimize the cooking time in the fry pan. Less time in grease means healthier fried chicken.
Next Step: My Secret breading
In a large shallow bowl, combine and mix all dry ingredients together. I use my “special seasoning” for this recipe by adding some “fresh” Rosemary. I also added a little extra Paprika and Cayenne Pepper for flavor. Start your fry pan on Med-High heat and fill the base of the pan with Grapeseed Oil. The oil should have a heat index of 400 degrees.
Next Step: Butta – Milk Time
Take a large Ziploc bag and fill the bag with Buttermilk. Now drop your chicken breasts into the bag and allow the chicken to soak. Remove one breast at a time and drop in your breading bowl and cover all sides of chicken with a thick coat of breading. When all breasts are covered with breading, take the chicken and drop in the pan of oil. Allow all sides to fry for up to 1-minute or when the breading/batter has a golden brown coat.
Remove from frying pan and place on some paper towels to soak up excess oil from chicken. Serve warm. Enjoy!