How To Make Healthy Fried Chicken

September 6, 2010   8 Comments

Last week, I posted: Fast Food Fried Chicken Experiment: Is it Fresh Food?. For the experiment, I had to make my own "fried" chicken.

(I just want to apologize to all my vegetarian readers - the next couple weeks is gonna have some meat, but don't worry, I will get back to veggies!)

I don't own a deep fryer, so I used my favorite baked chicken recipe. Turns out you can bake chicken in your oven with a form of breading on it and it resembles fried chicken!

There are a bunch of different recipes out there, but mine features a buttermilk marinade that infuses the chicken with flavor. Sadly, my recipe isn't fewer calories than KFC or Popeye's. A drumstick with skin on will set you back about 165 calories, and without skin at around 100.

BUT, my ingredient list is much better. Check out Popeye's (abbreviated) ingredient list reprinted from their website://

SALT, MONOSODIUM GLUTAMATE, SEASONING INCLUDING DRIED GARLIC AND DRIED ONION. ENRICHED BLEACHED WHEAT FLOUR, SALT, SPACK, SALT, SUGAR, FD&C YELLOW #5 (MAY ALSO CONTAIN YELLOW #6, RED #40, RED #3, GRAPE COLOR EXTRACT, BLUE #1, BLUE #2, BEET COLOR EXTRACT, ANNATTO EXTRACT AND / OR TURMERIC EXTRACT), SPICES, DRIED WHOLE EGGS, NONFAT DRIED MILK, LEAVENING (SODIUM BICARBONATE AND/OR SODIUM ALUMINUM SULFATE), MICROCRYTALLINE CELLULOSE, NATURAL FLAVOR, THIS PRODUCT ALSO CONTAINS CORN SYRUP SOLIDS). CONTAINS: WHEAT, EGG, MILK AND YELLOW #5 & #6, RED #3 AND #40, BLUE #1 AND BLUE #2.

So, basically, they are using salt, garlic, flour, milk and sugar. When YOU make this chicken, your ingredients will taste pretty amazing. But, as you can tell from the photo (my chicken is the furthest one to the right), it doesn't look as good to make your own. Perhaps I need some artificial colors?

The downside to making your own "fried" chicken is that you will have to cook (as opposed to pick up your bucket). After the latest poultry and salmonella scare, I have been extra vigilant about the cooking time on my chicken. I used a meat thermometer to ensure that my chicken reached 165F before I served it.

Meat thermometers are cheap (see below) and a great tool to calm your nerves about chicken doneness. Check out the U.S. government's website on cooking meat: Is It Done Yet?.

Finally, what about the chicken meat that you buy? This is really a tough question. I have bought chicken at $1.69 per pound and $9 per pound. There is a distinct taste difference with more expensive chicken (free range, organic, etc.). The 40 dollar chicken I purchased had lived on pasture and was INCREDIBLY flavorful, but I can't do that every week.

Your budget, of course, is going to determine the quality of chicken you purchase. I suggest buy the nicest meat you can afford. Go for quality and not quantity and it will taste better (and be better for you and the environment).

Baked Fried Chicken Recipe

10 pieces chicken (skin on or skinless)
1/4 cup buttermilk
1 garlic clove, minced
salt and ground pepper
6 slices 100% whole grain bread
3 tablespoons vegetable oil

1. Marinate the chicken in buttermilk, garlic, 2 teaspoons salt, and 1 teaspoon pepper. Leave at room temperature for 30 minutes or overnight in the refrigerator.
2. Preheat oven to 450F. Using a food processor, pulse bread until coarse crumbs form. Pour crumbs onto a rimmed baking sheet and toss with vegetable oil. Bake crumbs until crunchy and brown (8-10 minutes). Pour into a shallow bowl.
3. Line a rimmed baking sheet with aluminum foil. Lift chicken, one piece at a time, out of marinade (shake off excess) and press bread crumbs onto the piece. Place chicken onto baking sheet.
4. Bake 30-40 minutes (without turning) until a meat thermometer reads 165 F.

Got any tips for healthy fried food? Please share.

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