Skillet Fried Chicken Breast Lower Fat Food

CRISPY BUTTERMILK PAN FRIED CHICKEN BREAST

Steps:

• Preheat oven to 400F.
• Remove the chicken from the marinade and place on a wire rack. Discard remaining marinade.**
• Mix the flour and spices together. Place one chicken breast at a time in the flour mixture and toss to coat. Add the coated chicken breast back to the wire rack. Repeat until no flour (or very little) remains.
• Heat a 12" cast iron skillet or large, oven-safe skillet over medium heat with the olive oil. Once hot, gently place the chicken breasts in the skillet.
• Cook for 3 minutes, flip, and cook for an additional 2 minutes before adding the skillet to the oven. Cook for 5 minutes or until the chicken reaches an internal temp of 165F. Transfer the cooked chicken to a clean wire rack or dish to rest for at least 5 minutes before serving.

10-MINUTE PAN-FRIED CHICKEN BREAST

Steps:

• Using a sharp knife, cut the chicken breasts in half lengthwise. You want to end up with 4, equally thin, chicken cutlets. Uniformly thick chicken breast will cook faster and more uniformly.
• Rub the chicken breasts with one tablespoon oil, then season with salt, pepper, thyme, garlic, parsley and cayenne pepper.Tip: the seasoning mix here is fairly basic but gives the chicken good flavor. I vary it depending on what I have, or want to use, and often add fresh herbs. I find basil, oregano and coriander to be great in this recipe. Spice mixes like Italian, herbs de provence are also fabulous. If you like sesame oil, use it instead of olive oil for rubbing, but reduce the amount to about teaspoon, or to taste.
• Heat one tablespoon of oil in a non-stick skillet over medium-high heat. Add the chicken breasts and partially cover the pan with a lid, leaving about a 1/2" - 1" crack. Tip: if using a regular skillet, double the amount of oil. You can also use 50/50 oil and butter for better flavor.
• Cook for 3 minutes undisturbed. At this time you will notice that the tops of the breasts have turned white. Flip the breasts, partially cover and cook for another 3 minutes.
• Remove from the pan and serve immediately or keep warm until ready to eat.

SKILLET FRIED CHICKEN BREAST (LOWER FAT)

Steps:

• Crush the crackers in a food processor until coarse crumbs form.
• Place the cracker crumbs in a resealable plastic bag, then add in flour, potato flakes, seasoned salt, garlic powder, paprika, black pepper and a pinch of cayenne pepper (if using) seal bag and shake to combine the mixture.
• In a bowl whisk the egg then add in milk; mix/whisk to combine.
• Pound out the chicken breasts slightly between two pieces of waxed paper (do not pound out thin).
• Heat 1/4 cup oil in a heavy skillet over medium heat.
• Coat the chicken pieces firstly in the egg/milk mixture allowing any excess to drip off, then place into the bag with crumb mixture; shake to coat.
• Place the chicken in hot oil and cook abou 12 minutes turning frequently until golden brown and juices run clear.

ULTRA LOW FAT CHICKEN-FRIED CHICKEN WITH CREAM GRAVY

Steps:

• Lightly pound chicken breasts with table knife handle until they are thinner, larger and lightly tenderized.
• Dip in egg white and roll in crushed corn flakes.
• In skillet sprayed with nonstick cooking spray, brown and cook over medium-low heat 5-6 minutes on each side. (Will burn easily; keep heat fairly low.) Turn only once. When chicken is done, remove from skillet.
• Add flour to skillet and brown over medium heat, stirring occasionally. This will burn easily. Remove skillet from heat and set aside.
• In medium bowl, combine remaining gravy ingredients. Using a whisk, with skillet still removed from heat, add gravy liquid while stirring. Return to heat, whisk and stir until gravy thickens. Serve gravy spooned over chicken. Enjoy!

TENDER PAN-FRIED CHICKEN BREASTS

Steps:

• Stir together flour, tarragon, salt, ginger, pepper, mustard powder, thyme, garlic powder, and oregano in a shallow bowl until well blended. Beat the egg together with the milk until smooth in a bowl. Dredge the chicken breasts in the flour mixture, shake off excess, then dip in egg, and again in flour. Set breasts aside to rest for 10 minutes.
• Preheat oven to 350 degrees F (175 degrees C).
• Heat the vegetable oil in a skillet over medium-high heat. Dredge the chicken breasts in flour again, and shake off excess. Brown the chicken in the hot oil until golden brown on both sides. Place onto a baking sheet, and bake in preheated oven until the chicken is no longer pink in the center, 20 to 30 minutes.

SKILLET-FRIED CHICKEN

Steps:

• In shallow dish, mix flour, paprika, salt and pepper. Coat chicken with flour mixture.
• In 12-inch nonstick skillet, heat oil (1/4 inch) over medium-high heat. Cook chicken in oil, skin sides down, about 10 minutes or until light brown; reduce heat to low. Turn chicken skin sides up.
• Cook uncovered about 20 minutes, without turning, until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

DIABETIC BEST EVER LOW-FAT BAKED CHICKEN

Steps:

• Pre-heat oven to 375.
• Mix bread crumbs, cheese and seasoning in shallow bowl.
• Dip each chicken breast in melted margarine (or spray with Bacel Topping Spray), then in bread crumb mixture.
• Place each breast on baking sheet sprayed with nonstick cooking spray.
• Bake for approximately 20-30 minutes or until golden brown and cooked through.

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.

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.

KITTENCAL'S LOWER FAT CHICKEN ALFREDO FETTUCCINE

Steps:

• In a large skillet melt 1 tablespoon butter over medium-high heat.
• Add in cubed chicken, onion, garlic, cayenne pepper and seasoned salt; saute until the chicken is no longer pink.
• Stir in flour until blended (about 1 minute).
• Slowly stir in fat-free half and half and Parmesan cheese; cook stirring for 2 minutes or until thickened, then season with black pepper.
• Toss the cooked fettuccine with the sauce mixture.
• Pass more Parmesan cheese at the table.

SKILLET CHICKEN BREAST DINNER WITH SAVORY GRAVY AND VEGETABLES

Steps:

• In a medium mixing bowl, thoroughly whisk soup, milk, basil, poultry seasoning, paprika, garlic, onion, salt and pepper. Stir in carrots and potatoes and set aside.
• In a large skillet over medium-high heat, heat olive oil until glistening.
• Pound chicken breasts to 1/2-inch thickness and season both sides with a pinch each of salt and pepper.
• Lightly brown both sides of chicken breasts in skillet.
• Remove skillet from heat and pour soup mixture evenly over chicken breasts.
• Reduce heat to medium-low.
• Simmer for 25-30 minutes, stirring occasionally, until soup mixture begins to thicken, and vegetables are tender.

DELICIOUS FRIED CHICKEN BREAST

Steps:

• Soak the chicken breasts in the buttermilk and salt for 8-24 hours.
• When ready to make the breasts, mix all coating ingredients together, and coat each chicken breast.
• Place oil in a 10-inch heavy-bottomed skillet up to about 1/3 of the pan.
• Heat to about 350°F, then reduce heat a bit just before frying the breasts.
• Cook/fry about 8 minutes per side.
• *NOTE* reduce the heat if you find that the chicken is browning too much, careful not to over brown.