Oven "fried" chicken
This is a favorite recipe of mine from several years ago, when I reviewed the American Dietetic Association cookbook "Cooking Healthy Across America" for the Taste section. It occurred to me that I hadn't made it in a long time, and that the kids hadn't tried it.
This recipe has a much better nutritional profile than real fried chicken because it's soaked in buttermilk, coated in wheat germ, parmesan and spices, and baked. It's not a super-crispy coating in the end, but the treatment makes for a tender piece of chicken.
The kids took well to this one, so I see some bulk packages of chicken thighs in our future. Here's the recipe:
Oven "Fried" Chicken
Serves 8
vegetable oil cooking spray
1/3 grated parmesan cheese
1/2 cup wheat germ
1/2 teaspoon dried rosemary leaves, crushed
1/2 teaspoon onion powder
1/2 teaspoon garlic salt
1/4 teaspoon dried thyme
1/8 teaspoon ground black pepper
3/4 cup buttermilk
8 skinless chicken thighs, rinsed and dried
Preheat oven to 350 degrees. Spray a baking sheet with the cooking spray.
Combine the parmesan, wheat germ, rosemary, onion powder, garlic salt, thyme and pepper in a shallow bowl; set aside. Pour the buttermilk in a separate shallow bowl.
Dip the chicken in the buttermilk, then roll in the wheat germ mixture and place on a baking sheet. Bake for 50 minutes or until tender.
Adapted from "Cooking Healthy Across America" by the American Dietetic Association. Analysis by registered dietitian Jodie Shield.
Per serving: 163 calories, 18 grams protein, 8 grams fat, 2 grams saturated fat, 5 grams carbohydrate, 2 grams fiber, 53 milligrams cholesterol, 182 milligrams sodium
(Photo by me)
Comments
Sounds like it might be worth a try. I have been looking for a way to add fiber to my chicken :)
Do you think yogurt would work, instead of buttermilk?
I think it wouldn't work quite as well, because of the consistency and because of the nice tang buttermilk provides.
Posted by: Alex | May 7, 2009 1:03 AM
I had to chuckle at your Twitter entry for this: "Make your "fried" chicken healthier, without going to KFC..."
How to make it healthier WITHOUT going to KFC? Heehee. It is somewhat akin to saying "How to find a relaxed and mindful state of bliss for humanity without driving into the city during rush hour." :-)
I was referring to the new KFC "grilled chicken," which seems to be all the rage.
Posted by: Annelies | May 7, 2009 11:50 AM