Healthier fried chicken
6
- Prep Time20 mins
- Total Time20 mins
- Makes8 servings
Andreas Trauttmansdorff
Ingredients
1 1/2 cups all-purpose flour
3/4 cup sesame seeds
5 tsp ground flaxseeds
1 tbsp dried oregano leaves
1 tbsp paprika
1 tbsp salt
1 1/2 tsp cayenne pepper
1 egg
3/4 cup buttermilk
8 skinless, boneless chicken breasts
2 cups canola or sunflower oil, see Health Bite below
Instructions
Preheat oven to 375F (190C). Line a large baking sheet with foil. Place a wire rack overtop and lightly spray with oil. In a pie plate, stir flour with sesame seeds, flaxseed and spices. In a bowl, using a fork, beat egg with buttermilk until evenly mixed.
Lightly coat chicken with flour mixture, then place in a single layer on a large platter or cutting board. Working with 1 breast at a time, add to buttermilk and turn to evenly coat, then coat again in flour mixture. Place back on platter. Repeat with remaining chicken. Discard any leftover buttermilk and flour mixture.
Pour oil into a large, deep frying pan (do not use non-stick) and set over medium-high heat. When hot, carefully add half the chicken. Fry until lightly golden, 3 minutes per side. Remove to rack on baking sheet. Repeat with remaining chicken. (When cooking oil is cool, strain into a large jar and seal. It will keep well, refrigerated, up to 1 month.)
Bake chicken in centre of preheated oven until topping is deep golden and chicken is springy when pressed, 13 to 15 minutes. Excellent with a leafy green salad. Store any leftovers in the refrigerator overnight. Great cold the next day.
Nutrition (per serving)
Calories 430, Protein 37.1g, Carbohydrates 17.4g, Fat 23.5g, Fibre 1.6g, Sodium 788mg.
Unlike the usual coating on fried chicken, this one has calcium-rich sesame seeds and full-fibre, heart-healthy ground flaxseed. We guarantee this crispy coated chicken will be the star at your next picnic.
Chicken Express
Quick-cooking skinless, boneless chicken breasts are a popular dinner staple. Try:
* Spicy Southwest Stir 1 cup (250 mL) salsa with 1/2 cup (125 mL) white wine and 3 tbsp (45 mL) oil. Pour over 8 chicken breasts in a 9x13-inch (3-L) baking pan. Bake in 375F (190C) oven until springy when pressed, 30 to 40 minutes.
* Garlic Butter Chicken Stir room-temperature garlic butter with pinches of curry powder, cumin and salt. Rub over 4 chicken breasts. Grill over medium heat, turning often, until springy when pressed, 10 to 12 minutes.
* Marvellous Marsala Brown 4 chicken breasts in butter, 4 minutes per side. Pour in 1/3 cup (75 mL) marsala and 1 tbsp (15 mL) lemon juice. Sprinkle with salt and pepper. Cover and simmer 4 to 6 more minutes.
Health Bite
When frying, it's important to use oil that's rich in unsaturated fat, such as canola or sunflower oil. They don't contribute to your cholesterol levels the way some oils do, such as palm or coconut oils, which are loaded with saturated fat. Plus, canola and sunflower oils can be heated to high temperatures necessary for frying without smoking or burning.