How to Make low calorie fried chicken with Cooking Light
This pan-fried recipe cuts calories in half and reduced saturated fat by a whopping 92 percent. Trust us?you won't miss any of it.
The key to success with this recipe is even heat. If the oil gets too hot, the chicken may brown too quickly before fully cooking. You can lower the heat, or brown the chicken on the stovetop and then cook in a 350° oven until done. If the oil is not hot enough, the chicken will absorb too much of it. Omit spices in the breading, if you prefer.
4 servings (serving size: 1 chicken breast half or 1 thigh and 1 drumstick)
* 1 cup all-purpose flour
* 1/2 cup whole-wheat flour
* 1 teaspoon ground ginger
* 1/2 teaspoon hot paprika
* 1/2 teaspoon ground cinnamon
* 1/2 teaspoon freshly ground nutmeg
* 1/2 teaspoon fine sea salt
* 2 bone-in chicken breast halves, skinned
* 2 bone-in chicken thighs, skinned
* 2 chicken drumsticks, skinned
* 1/4 cup peanut oil
1. Sift together first 6 ingredients; place mixture in a large zip-top plastic bag. Sprinkle salt evenly over chicken. Add chicken, one piece at a time, to bag; seal. Shake bag to coat chicken. Remove chicken from bag, shaking off excess flour. Place chicken on a cooling rack; place rack in a jelly-roll pan. Reserve remaining flour mixture. Loosely cover chicken; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Discard excess flour mixture.
2. Heat peanut oil in a large skillet over medium-high heat. Add chicken to pan. Reduce heat to medium-low, and cook 25 minutes or until done, carefully turning every 5 minutes.
3. Line a clean cooling rack with brown paper bags; arrange chicken in a single layer on bags. Let stand for 5 minutes.