Wednesday, June 2, 2010

Reduced Carb Southern fried chicken

Kentucky Fried Chicken/KFC Original Recipe chi...Image via Wikipedia
If there is one thing Southerners are known for it is our southern fried chicken. There is no family reunion, church function or Sunday dinner that doesn't have this wonderful feast for the senses. The savory crunch, and juicy tender meat with just the right spices will guarantee a full house on any event where food is served.
There are a lot of different versions and recipes for fried chicken.Some use buttermilk, some use egg and flour. The simplest way is the southern way. That being said, we all know that fried anything isn't particularly healthy. Trying to find the right taste, without the extra carbs and fat is a real challenge.
Here's a version that is lower in fat and carbs, but still retains most of the great flavors we all love in fried chicken. Now if Colonel Sanders would get a clue, we'd all be happy? Right? Try this next time you have a craving for fried chicken and see if you can taste the healthy difference? If you can't that is a good thing. 
Boneless, Skinless chicken breasts
Seasoned salt
Onion powder
dash of Cayenne pepper
1 1/2 cups Canola oil
1 cup all purpose flour
1/2 cup soy flour

Step one:

In heavy deep skillet, (cast iron is the best for frying chicken), heat oil to the point that a drop of water snaps or a little flour dropped in browns with out burning.
Step two:
Season rinsed and dried chicken breasts with seasoned salt,paprika, black pepper and a little Cayenne if you like spicy fried chicken.
Step three:
Once chicken is seasoned, place into a plastic bag, or even a paper bag filled with the all purpose flour and the soy flour. Shake thoroughly so that every piece is well coated.
Step four:
Add the chicken to the oil. Cook thoroughly, turning occasionally, until golden brown on all sides. Boneless skinless chicken cooks quickly so keep an eye on it and don't neglect.
You save calories, fat and carbs by using lean chicken, less all purpose flour, blended with soy which is much healthier.

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