This recipe for fried chicken offer a possible alternative in your diet for that fried chicken craving. Fried chicken today bought in the chains are saturated in oil and salt. This chicken is not the "miracle" chicken we all hope for but is definitely a tasty alternative that I make "once in awhile". It is made with instant mashed potatoes potato flakes, low in sodium and I use olive oil then bake it. It greatly reduces the fat and salt but most importantly you need to start with FRESH chicken. Frozen chicken is pumped with brine and contains quite a bit of salt. Ask at you grocery store or best if you had a local butcher.
This recipe is similiar to Amish made fried chicken, you'll love it!
Ingredients:
1 cup of all purpose flour (No Sodium)
1 1/2 cups of instant mashed potato flakes
1 tsp sage
1/2 tsp salt substitute
1/4 tsp ground cayenne pepper
1/2 tsp onion powder
1/4 tsp garlic powder
1 egg
1/3 cup skim milk
1/2 to 3/4 cup olive oil
Directions:
Mix the salt substitute, cayenne pepper, onion powder, garlic powder and sage with the mashed potato flakes. Put the mixture in a large freezer bag. In a small bowl mix the egg and the skim milk and whisk until it is a thoroughly mixed.
Put the oil in a fry pan and heat to about 350º or until flour snaps back at you if you throw a pinch into the oil.
Roll the chicken in the flour (on a plate), dip in the egg/milk mixture and then place the piece of chicken in the freezer bag with the potato flake mixture. Shake until the chicken piece in coated with the potato flake mixture. Lay the chicken in the hot oil fry pan. Repeat with each piece until all the chicken is coated and in the oil cooking.
Allow the first side to brown without disturbing the chicken then turn over (about 5 minutes into cooking process) and brown the other side. When all the chicken browned on both sides remove from oil and lay on a baking sheet. Bake in a 350º preheated oven for about 30 minutes or until the temperature inside the chicken reaches 160º.
Remove from oven and lay on a paper towel for a few minutes to remove any extra oil.
Makes 8 pieces! |
