Verysimpleovenfriedchickenlowfat Food

LOW CARB SOUTHERN FRIED CHICKEN

Steps:

• Preheat oven to 350 degrees F.
• Place a heavy pot over medium-high heat with at least 1-inch of vegetable oil for boneless chicken and 2 inches for whole pieces. Heat oil to 350 degrees F; it is important to monitor and maintain the temperature, or the soy flour breading and your oil will burn. (Portable deep fryers at home are great for this.)
• In a medium bowl, mix the eggs and cream to make an egg wash. In a separate larger bowl, mix all the breading ingredients together.
• Season the chicken well with salt and pepper. Dip it first in the breading, then in the egg wash, and then back in the breading again, making sure to coat well on all sides. Pat off any excess breading and then carefully place into hot oil and fry until golden brown and crisp, just a few minutes. Remove and drain on paper towels.
• Boneless chicken breasts, if thinly cut, may cook all the way by frying alone, but whole chicken will not because of how fast soy flour browns. It is best to place any chicken you fry with soy flour on a sheet pan and finish by baking at 350 degrees F for an additional 10 minutes for boneless chicken and 20 to 25 minutes more for cut up chicken pieces that have bones. The internal temperature of the chicken should register 165 degrees F. Serve immediately.

OVEN-FRIED CHICKEN

Steps:

• Place the chicken pieces in a large bowl and pour the buttermilk over them. Cover with plastic wrap and refrigerate overnight.
• Preheat the oven to 350 degrees F.
• Combine the flour, salt, and pepper in a large bowl. Take the chicken out of the buttermilk and coat each piece thoroughly with the flour mixture. Pour the oil into a large heavy-bottomed stockpot to a depth of 1-inch and heat to 360 degrees F on a thermometer.
• Working in batches, carefully place several pieces of chicken in the oil and fry for about 3 minutes on each side until the coating is a light golden brown (it will continue to brown in the oven). Don't crowd the pieces. Remove the chicken from the oil and place each piece on a metal baking rack set on a sheet pan. Allow the oil to return to 360 degrees F before frying the next batch. When all the chicken is fried, bake for 30 to 40 minutes, until the chicken is no longer pink inside. Serve hot.

STIR-FRIED CHICKEN AND VEGETABLES

Steps:

• Heat oil in a wok or large skillet over medium-high heat. Add garlic and ginger and cook 1 minute. Add chicken and cook 3 to 4 minutes, until starting to brown, stirring constantly. Add onions, carrots, and peppers and cook 1 minute. Add snap peas, corn and broccoli and cook 2 minutes. Add soy sauce and cook 2 minutes, until vegetables are crisp-tender.
• Dissolve cornstarch in chicken broth in a small bowl and add to wok. Simmer 2 minutes, until sauce thickens. Serve over rice.

OVEN FRIED CHICKEN

Steps:

• Finely grate 1 teaspoon of zest from the lemon; set aside. Squeeze the juice of the lemon into a medium bowl. Whisk in the milk, sugar, and cayenne until the sugar and cayenne are dissolved. Add the sprigs of rosemary and garlic. Pierce each chicken piece several times with a fork, add to the milk mixture, turning to coat well. Cover, and marinate in the refrigerator for 2 hours.
• Meanwhile, preheat the oven to 300 degrees F. Lay the bread on a baking sheet in a single layer. Bake, turning a few times, until the bread is crisp and dry, 45 minutes to 1 hour. Cool completely. Break into large pieces and pulse in the bowl of a food processor until it forms coarse crumbs.
• Increase the oven temperature to 375 degrees F. In a shallow dish combine the bread crumbs with the corn meal, Parmesan (if using), chopped rosemary, reserved 1 teaspoon zest, and season with salt and pepper. Line a baking sheet with aluminum foil and top with a wire rack. Coat the rack well with nonstick cooking spray.
• Working with one piece at a time, remove the chicken from the marinade, allowing the excess to drip off. Press into the bread crumb mixture until the chicken is well coated and place on the prepared baking sheet. Repeat with the remaining chicken and crumbs. Mist the chicken with nonstick cooking spray.
• Bake until the chicken is crisp and a thermometer inserted into the thickest part registers 160 degrees F, about 50 to 55 minutes. Serve warm or at room temperature.
• Nutritional analysis of 1/2 of total recipe for breading mixture
• Calories 181; Total Fat 3.5g (Sat Fat 1g, Mono Fat 1g, Poly Fat 0.5g) ; Protein 9g; Carb 29g; Fiber 4g; Cholesterol 1mg; Sodium 506mg
• Nutritional analysis per serving of chicken
• Calories 328; Total Fat 10g (Sat Fat 3g, Mono Fat 3g, Poly Fat 2g) ; Protein 48g;
• Carb 10 g; Fiber 1g; Cholesterol 186mg; Sodium 330mg

SYLVIA'S SOUTHERN FRIED CHICKEN

Steps:

• In plastic bag, combine salt, 1 teaspoon of the black pepper, and the garlic powder.
• Sprinkle over the chicken and let stand at least 20 minutes (but overnight in the refrigerator is better).
• Place flour, the remaining 1/4 tsp. black pepper and paprika in a plastic bag.
• Add the seasoned chicken and shake until each piece is covered with flour.
• In a large skillet, heat oil over high heat, add chicken pieces and reduce heat to medium.
• Cook for 7 to 10 minutes or until chicken is nicely browned on the bottom.
• Turn and cook on the other side for another 7 to 10 minutes or until chicken is cooked through.
• Remove from skillet and drain on paper towels before serving.

PERFECT SOUTHERN FRIED CHICKEN

Steps:

• Soak chicken in water and salt at least 2 hours in the refrigerator.
• Mix buttermilk, eggs and Season All and dip chicken pieces in this mixture.
• Combine 1 cup flour, 2 tbsp corn meal, 2 tsp dried oregano, and 2 tsp Season All in a bag.
• Drop two pieces of dipped chicken in the bag at one time.
• Shake to coat.
• Place on wire rack to rest.
• (I place wax paper under the rack to catch any flour that falls off.) Heat a shallow layer of oil or shortening to 360 F in a jumbo chicken skillet (cast iron is great for this job) or an electric skillet.
• Place the chicken in the pan, trying not to crowd the pieces.
• Cover for the first five minutes.
• Check the chicken.
• When golden brown, turn.
• Cover for the next five minutes.
• Remove cover and cook uncovered, turning occasionally, as needed for a total of an additional 20 minutes or until cooked through.
• Watch carefully, and don't allow it to get too dark.
• If it's frying too fast, reduce heat slightly.
• NOTE- the key is to cover in the beginning to start the cooking process inside the chicken, but to uncover during the last part of the cooking time to get the outside nice and crispy and golden brown.

BEST-EVER FRIED CHICKEN

Steps:

• In a shallow bowl, mix the first 6 ingredients. In a separate shallow bowl, whisk egg, milk and lemon juice until blended. Dip chicken in flour mixture to coat all sides; shake off excess. Dip in egg mixture, then again in flour mixture., In an electric skillet or deep fryer, heat oil to 375°. Fry chicken, a few pieces at a time, 6-10 minutes on each side or until skin is golden brown and juices run clear. Drain on paper towels.

DEEP SOUTH FRIED CHICKEN

Steps:

• Heat the shortening in a large, cast iron skillet over medium-high heat.
• In a brown paper lunch bag, combine the flour, salt, and pepper. Shake two chicken pieces in the bag to coat, and place them in the skillet. Repeat until all of the chicken is coated and in the skillet.
• Fry the chicken over medium-high heat until all of the pieces have been browned on both sides. Turn the heat to medium-low, cover, and cook for 25 minutes. Remove the lid, and increase heat to medium-high. Continue frying until chicken pieces are a deep golden brown, and the juices run clear.

VERY SIMPLE OVEN FRIED CHICKEN -- LOW FAT

Steps:

• Preheat oven to 400 degrees Fahrenheit.
• Sprinkle salt and pepper over both sides of chicken.
• Spray chicken all over with veggies spray.
• Sprinkle all over with paprika.
• Fit a rack into a roasting pan; spray with veggie spray.
• Place chicken bone side down on roaster rack.
• Roast for approximately 45 minutes or until juices run clear.

CHICKEN PARMESAN - LOW FAT

Steps:

• Remove any clinging fat from the chicken and discard; wash and pat dry.
• Lay chicken between sheets of waxed paper- I save cereal box liners for this purpose; gently pound with the fleshy part of your fist (or a meat mallet) to flatten slightly.
• Rub all over with Italian dressing& let it sit while measuring out the remaining ingredients.
• Combine bread crumbs and seasonings on a piece of wax paper.
• Spray a large non-stick frying pan with cooking spray and place over medium heat.
• When hot, dredge dressing coated breasts through the bread crumb mixture and sauté until golden, about 5- 8 minutes per side.
• Spoon some spaghetti sauce on top of each breast, sprinkle with Parmesan& top with mozzarella; cover pan and continue to cook over medium heat until sauce is hot and cheese melts, about 3-5 minutes.