Crispy Low Fat Fried Chicken Food

CRISPY LOW-FAT FRIED CHICKEN

Steps:

• Mix buttermilk and hot sauce.
• Place chicken in a large bowl and pour the buttermilk mixture over it. Refrigerate for 1 hour.
• Put the seasoned flour either in a large bowl or plastic bag. Dredge chicken in the flour.
• Place chicken in the air fryer basket; spray with oil and cook at 380 degrees F for 30 minutes, turning the chicken half way through the cook time and spraying the turned side with oil.

BAKED-UP FRIED CHICKEN, LOW FAT

Steps:

• . Preheat oven to 450F (230C).
• Line a rimmed baking sheet with foil and set a wire rack on top.
• Spray rack with cooking spray.
• In a large bowl, whisk buttermilk with egg white, add chicken and turn to evenly coat.
• Measure flour, salt, garlic powder, oregano, chili powder and baking powder into a large plastic bag.
• Close top and gently shake to evenly mix.
• Remove chicken, one piece at a time, from buttermilk and shake off excess liquid, then place in bag.
• Close top and shake gently to evenly coat.
• Remove from bag, shaking off excess coating, then place on rack, repeat with remaining chicken, one piece at a time.
• Discard any remaining milk and flour mixtures.
• Using a brush, lightly dab oil as evenly as possible over coating on chicken.
• Bake in centre of preheated oven until coating is crisp and golden, about 30 minutes.
• TIP:.
• If you have time, let chicken marinate in buttermilk before roasting. This makes it even more tender and adds tang, too! Place chicken and buttermilk mixture in a large plastic bag. Push chicken down into marinade, then squeeze out as much air as possible from bag. Seal tightly with an elastic band as close to chicken as possible. Place in a large bowl. Refrigerate 4 hours or overnight. Then proceed with recipe as written.

LOW FAT OVEN BAKE CRISPY CHICKEN

Steps:

• Cut chicken breasts into about 3 pieces and put into a ziplock bag, add the buttermilk and marinade overnight, or for at least 2 hours.
• Preheat oven to 325°F and spray a baking sheet with Pam cooking spray.
• Put all the dry ingredients into a ziplock bag and shake to combine.
• Remove chicken from the ziplock bag and shake off any excess buttermilk and add to the breadcrumb mix, add 3 pieces at a time and shake to coat the chicken.
• Remove and place on baking sheet.
• Repeat till all pieces are coated.
• Spray chicken with Pam cooking spray and bake for about 20 minutes.

CRISPY FRIED CHICKEN

Steps:

• Take your cut up chicken pieces and skin them if you prefer. Put the flour in a large plastic bag (let the amount of chicken you are cooking dictate the amount of flour you use). Season the flour with paprika, salt and pepper to taste (paprika helps to brown the chicken).
• Dip chicken pieces in buttermilk then, a few at a time, put them in the bag with the flour, seal the bag and shake to coat well. Place the coated chicken on a cookie sheet or tray, and cover with a clean dish towel or waxed paper. LET SIT UNTIL THE FLOUR IS OF A PASTE-LIKE CONSISTENCY. THIS IS CRUCIAL!
• Fill a large skillet (cast iron is best) about 1/3 to 1/2 full with vegetable oil. Heat until VERY hot. Put in as many chicken pieces as the skillet can hold. Brown the chicken in HOT oil on both sides. When browned, reduce heat and cover skillet; let cook for 30 minutes (the chicken will be cooked through but not crispy). Remove cover, raise heat again and continue to fry until crispy.
• Drain the fried chicken on paper towels. Depending on how much chicken you have, you may have to fry in a few shifts. Keep the finished chicken in a slightly warm oven while preparing the rest.

LOW-FAT FRIED CHICKEN STRIPS

Steps:

• Combine the first 6 ingredients in a shallow dish, and set aside.
• Combine the chicken and the buttermilk in a plastic zip-top bag; seal and marinate in refrigerator 30 minutes.
• Remove the chicken and discard the marinade.
• Pour olive oil in skillet to just barely covering the entire bottom of the pan.
• Heat oil over medium heat.
• Dredge a few chicken strips at a time in breadcrumb mixture, tossing to coat.
• Add chicken to the pan, and cook 3 minutes on each side or until done.

LOW FAT OVEN FRIED CHICKEN

Steps:

• Spray 9x13 baking dish with cooking spray. In pie plate, combine panko crumbs, garlic powder, salt, pepper, red pepper and bouquet garnie. In another pie plate, beat egg whites slightly. Lightly dust each chicken breast with flour, dip in egg white then in bread crumbs. Place in baking dish. Bake @350 25-30 minutes or till internal temperature reaches 165 degrees.

LOW-FAT OVEN-FRIED CHICKEN

Steps:

• Combine chicken pieces and buttermilk in a large zip-top bag and marinate in refrigerator 1 hour, turning occasionally.
• Preheat oven to 450°F.
• Combine flour and seasonings in another large plastic bag.
• Remove chicken from first bag (discarding marinade) and shake in flour mixture one piece at a time.
• Shake off excess flour.
• Place chicken pieces on a baking sheet lined with parchment paper.
• Lightly coat chicken with cooking spray.
• Bake for 35 minutes or until done, turning after 20 minutes.

CRISPY FRIED CHICKEN

Steps:

• Pour the buttermilk into a wide shallow dish and stir in the garlic. Slice the chicken into chunky slices, about 9.5cm long x 3-4cm wide. Lay the chicken in the dish and turn it over in the buttermilk so it is well coated. Leave in the fridge for 1-2 hrs, or preferably overnight.
• Meanwhile, heat a large, non-stick frying pan and tip in the panko crumbs and flour. Toast them in the pan for 2-3 mins, stirring regularly so they brown evenly and don't burn. Tip the crumb mix into a bowl and stir in the paprika, mustard, thyme, chilli powder, pepper and a pinch of fine sea salt. Set aside.
• When ready to cook, heat oven to 230C/210C fan/gas 8. Line a baking tin with foil and sit a wire rack (preferably non-stick) on top. Transfer half the crumb mix to a medium-large plastic bag. Lift half the chicken from the buttermilk, leaving the marinade clinging to it. Transfer it to the bag of seasoned crumbs. Seal the end of the bag and give it a good shake so the chicken gets well covered (you could do all the crumbs and chicken together if you prefer, but it's easier to coat evenly in 2 batches).
• Remove the chicken from the bag. Heat 1 tbsp of the oil in a large, non-stick frying pan, then add the chicken pieces and fry for 1½ mins without moving them. Turn the chicken over, pour in another ½ tbsp of the oil to cover the base of the pan and fry for 1 min more, so both sides are becoming golden. Using tongs, transfer to the wire rack. Repeat with the remaining seasoned crumbs, oil and chicken.
• Bake all the chicken on the rack for 15 mins until cooked and crisp, then serve with the Crunchy coleslaw (see 'Goes well with', below right).

DEEP-FRIED CHICKEN (BUT LOW FAT!)

Steps:

• Cut the chicken into pieces.
• Remove skin and extra fat from each piece (except wings -- too hard!).
• When all pieces are skinned and rinsed, salt each piece on both sides and put into a large bowl.
• Cover bowl and allow to sit in refrigerator overnight, if possible, but at least for an hour or two.
• Heat your recycled shortening (see below) in dutch oven.
• Pour milk into a medium bowl, and flour into another.
• When the shortening is hot enough, roll a piece of chicken in the flour, then dip into the milk, then roll in flour again.
• Carefully drop each piece into hot oil. If the shortening is hot enough, the chicken will float. Depending on the size of your kettle, a whole chicken might be 4-6 batches; just don't overload the kettle.
• Larger pieces may need to be turned over.
• Remove pieces with tongs when golden brown; place on paper towels to drain.
• Serve hot, but it's great cold the next day!
• Recycled shortening: Crisco, for example, comes in a 3-lb. "can" (in quotes because it's cardboard, not metal). The first time you make this chicken, use a full can. When the cooking is done and the shortening has cooled somewhat, pour the liquid into a container (metal coffee can, or similar) except for the brown sludge at the bottom (residue from flour, etc,) which is thrown out. Save the shortening, covered, in your refrigerator until next time. Add enough fresh shortening to the kettle to replace the part you threw out. P.S. When starting with all fresh shortening, adding a little bacon grease will improve flavor of your first batch of chicken.