Dieting plans use healthier preparation methods. Many of us have come to love fried chicken.
Exclude Fried Foods from Your Dieting Plans
Healthy dieting plans aim to exclude unhealthy fried foods. Maybe you have a weakness for The Colonel’s Finger Lickin’ Good Kentucky Fried Chicken. KFC’s chicken is deep-fried in oil.
Its website provides this allergy information:
KFC products are fried in oil which may contain the following:
“Canola oil and hydrogenated soybean oil with TBHQ and citric acid added to protect flavor, dimethylpolysiloxane, an antifoaming agent added or low linolenic soybean oil, TBHQ and citric acid added to protect flavor, dimethylpolysiloxane, an antifoaming agent added.”
Sounds not so yummy, right?
Healthy Dieting Plans Use Alternative Cooking Methods
Healthy dieting plans use alternative cooking methods liking baking as substitutes for deep frying. As long as you amp up the flavor, it can be really tasty and also healthy.
This recipe uses buttermilk to tenderize the chicken. If you’re not familiar with buttermilk, there are good reasons to add it to your dieting plans. Buttermilk is lower in fat than regular milk because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. If you have digestive problems you may have been advised to drink buttermilk rather than milk, as it is more quickly digested.
Make your own healthier version by marinating the chicken in buttermilk and baking it in the oven instead of deep frying it in grease.
Buttermilk Oven “Fried” Chicken
These drumsticks are given a nice long soak in buttermilk to tenderize them, then coated in a seasoned panko crust, and baked to a crisp. The resulting drumstick is crunchy, perfectly seasoned, and tender on the inside.
Ingredients (serves 4)
• 8 chicken drumsticks (about 3 1/2 ounces each), skinned
• 1/2 teaspoon kosher salt
• 1/2 teaspoon sweet paprika
• 1/2 teaspoon poultry seasoning
• 1/4 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 1 cup buttermilk
• Juice of 1/2 lemon
• Cooking spray or oil mister
• 2/3 cup panko bread crumbs
• 1/2 cup crushed cornflake crumbs
• 2 tablespoons grated Parmesan cheese
• 1 1/2 teaspoons kosher salt
• 1 teaspoon dried parsley flakes
• 1 1/2 teaspoons sweet paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon chili powder
1. For the chicken: In a medium bowl, season the chicken with the salt, paprika, poultry seasoning, garlic powder, and black pepper. Pour the buttermilk and lemon juice over the chicken and refrigerate for 6 to 8 hours, preferably overnight.
2. Preheat the oven to 400 degrees F. Place a rack on a baking sheet and lightly spray with oil.
3. For the coating: In a shallow bowl, combine the panko, cornflake crumbs, Parmesan, salt, parsley, paprika, onion powder, garlic powder, and chili powder.
4. Remove the chicken from the buttermilk, dredge each piece in the crumb mixture, and put the pieces onto the prepared baking sheet. Spray the tops of the chicken with oil.
5. Bake until golden brown and cooked through, 40 to 45 minutes.
Nutrition Information (for 2 drumsticks):
Fiber: 1 g
Click here for the full “fried” chicken recipe to add to your dieting plans.