This classic American dish is perfect for any occasion. Crispy on the outside and juicy on the inside, this fried chicken will be a hit with the whole family.
healthy version of a Southern-Style Fried Chicken recipe, along with the ingredients, method of preparation, approximate number of calories, and some of its benefits:
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup buttermilk
- 1 cup whole wheat flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon cayenne pepper (adjust to taste)
- Salt and pepper to taste
- Cooking spray
Method of Preparation:
1. In a bowl, mix buttermilk and chicken, then refrigerate for at least 30 minutes.
2. In a separate bowl, combine flour, paprika, garlic powder, onion powder, cayenne, salt, and pepper.
3. Preheat the oven to 400°F (200°C).
4. Remove chicken from buttermilk, allowing excess to drip off.
5. Dredge chicken in the flour mixture, ensuring an even coating.
6. Place a wire rack on a baking sheet, and spray it with cooking spray.
7. Arrange the coated chicken on the wire rack.
8. Spray the top of the chicken pieces with cooking spray.
9. Bake for 25-30 minutes or until chicken is cooked through and crispy, turning once halfway through.
Approximate Number of Calories:
This recipe will vary depending on the size of the chicken breasts and the specific ingredients used, but it's generally lower in calories than traditional fried chicken. A single serving may contain around 300-350 calories.
Benefits:
- This healthy version of fried chicken is lower in calories and saturated fats compared to traditional fried chicken, making it a better choice for those watching their calorie and fat intake.
- It still provides a good source of lean protein from the chicken breast.
- Baking instead of deep frying reduces the amount of oil used, making it a healthier option for your heart.
- Using whole wheat flour adds fiber and nutrients to the coating, making it a more nutritious choice.
- The addition of spices like paprika, garlic, and cayenne pepper can enhance the flavor and provide some potential health benefits, like anti-inflammatory properties.
Please note that the calorie count can vary based on specific ingredients and portion sizes, and it's always a good idea to consult with a nutritionist for precise nutritional information tailored to your dietary needs.