Healthy(ish) Southern Fried Chicken
Fried chicken may not make anyone’s list of healthy foods. However, this homemade version is fast and fun, in addition to being healthier than fast food chicken. How?
First, you know exactly what's in it (no pink slime here!) If you feel like locally grown free-range is the only way to eat chicken, go for it. You'll also know that there's no MSG, no meat by-products, and a reasonable amount of salt. Finally, extra light olive or sunflower oils are considered a healthier alternative to the oils used by fast-food chains. These oils have a high smoke point and are rich in unsaturated fats.
Of course, this recipe will work just fine with vegetable oil, canola oil, or peanut oil as well.
When you need comfort food this winter, look no further than your own kitchen.
Servings: 4
Prep time: 30 minutes
Ingredients:
2 cups extra light olive oil or sunflower oil
2 chicken breasts
1 cup whole wheat flour
½ cup milk
1 egg
1 tbsp white vinegar
1 tbsp garlic powder
Pinch of ground cayenne pepper
Salt and pepper to taste
Preparation:
1. Place olive oil in a deep cooking pot over medium heat.
2. Cut the chicken into 1-inch chunks (for chicken nuggets) or 1-inch wide strips.
3. In a medium bowl, combine flour, garlic powder, cayenne, salt, and pepper.
4. In another bowl, combine milk and vinegar. Let sit for 5 minutes. Whisk in egg.
5. Dredge each piece of chicken in the flour mixture, covering all sides. Dip chicken in the egg mixture, again covering all sides.
6. Dredge the chicken in the flour mixture for a second time.
7. Test the temperature of the oil using an oil or candy thermometer. The ideal temperature for cooking chicken is 350 degrees Fahrenheit.
8. Fry chicken for 3 to 5 minutes, until golden brown.
9. Serve with your favorite dipping sauce and enjoy!
Tip: After your cooking oil cools, you can reserve it for future frying. Place a paper towel inside a metal strainer. Strain the oil into a large jar or other airtight container. Oil may be reused several times, but use it for only one type of food - i.e., don’t cook chicken, vegetables, and fish in the same oil. Discard if oil develops an unpleasant odor.
Why mix vinegar and milk? I'm glad you asked. This combination is an easy way to use buttermilk in your recipes without an extra trip to the grocery store. This is also a money-saving option that prevents food waste, as recipes typically don't utilize even a small bottle of buttermilk.
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