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Life is too short to eat bad food! Sharing great recipes, farm life, stories and photography from our Northern California dairy farm.

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March 25, 2010

Healthier Fried Chicken ~ Perfect for a Picnic

Photo by Eating Well
4 Secrets to Healthier Fried ChickenLike any fried chicken, this healthier oven fried chicken tastes as good cold as it does hot, so it’s perfect to pack in a cooler and take along on a picnic. In fact, it smells so great when it’s baking that you may not be able to wait until it’s cold to dig in.

4 secrets to make “fried” chicken that’s delicious and healthy:

* Start out by marinating the chicken in buttermilk, along with mustard and hot sauce—this keeps it juicy and moist. Plus it adds flavor.

* Remove and discard the chicken skin, which is high in saturated fat. Typical fried chicken has 7 grams of saturated fat per serving. Our recipe has only 2 grams.

* To maintain a crispy “fried chicken-like” coating, dredge the chicken in a blend of whole-wheat flour, paprika, thyme and sesame seeds. This gives it great full flavor with less fat and calories. (We dredge with whole-wheat flour instead of all-purpose flour to add fiber and nutrients.)

* Instead of frying, spray the coated chicken with cooking spray and bake it on a wire rack until the coating is crispy.

These easy steps give the chicken a delicious, crispy outer crust that is significantly lower in total fat, saturated fat and calories. Plus you can use this same technique in other healthy “fried” recipes for foods like zucchini and fish.

1 large egg white
1/2 cup buttermilk
1 teaspoon hot pepper sauce
1/2 cup all-purpose flour
1 tablespoon baking powder
1 tablespoon sesame seeds, toasted (see Tip)
2 teaspoons paprika
1 teaspoon dried thyme leaves
1 teaspoon dried oregano
1 teaspoon salt
1/4 teaspoon freshly ground pepper
2 1/2 pounds bone-in chicken pieces, skin and fat removed
1 tablespoon canola oil

Preheat oven to 425°F. Set a rack over a baking sheet and coat with cooking spray.

Whisk together egg white, buttermilk and hot pepper sauce in a medium bowl. Put flour, baking powder, sesame seeds, paprika, thyme, oregano, salt and pepper in a large paper bag. Shake the bag to mix well.

Dip chicken pieces, one at a time, into the buttermilk mixture, then dredge in the flour mixture by shaking the bag. Place the chicken on the prepared rack. Brush oil lightly over the chicken. Bake until browned on the outside and no longer pink inside, 35 to 40 minutes.

Tips & NotesTip: To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Per serving: 280 calories; 9 g fat (2 g sat, 4 g mono); 113 mg cholesterol; 5 g carbohydrates; 43 g protein; 0 g fiber; 389 mg sodium; 387 mg potassium.

Picnics & Picnic ListMy kids LOVE to go on picnics. There's just something about them that just makes the food taste better, isn't there?

This is one of our favorite places to go. Marin French Cheese Co. Green grass, pond, picnic tables, and beautiful scenery.

Photos were taken close to sundown...

The List

Folding table / chairs / cloth / (waterproof) blanket / rugs / cushions
Hamper / basket / cool box(es) / bottle bag
Ice packs
Sunshade / umbrella / sunscreen / hats
Insect repellent / first-aid kit
Bottle opener / can opener
Bin (trash) bags / wipes / hand sanitizer
Napkins / paper towels
Plates / dishes / mugs
Wine glasses or flutes
Cutlery / utensils
Salt / pepper / mustard / ketchup / mayonnaise / sauces
Flowers / ribbons / flags / fireworks (for 4th of July..maybe)/ candles / torch
A kite / frisbee / bubble liquids & wands
Sports equipment /games / towels / bikes
Bucket and shovel / beach ball / fishing net
Camera / binoculars / a good book
Change of clothes and shoes – especially for children
Water / wine / champagne / soft drinks / ice bucket
Portable barbecue / barbecue utensils / fuel
Water spray / oven mitts / matches or lighter
Aluminium foil / food storage bags

Don't forget the food

Happy Thursday! Pin It


Anonymous said...

Wow! Great pictures!! I think we're having "fried" chicken tomorrow - sounds great! Deb

Rachael said...

This sounds great! I didn't know the trick about buttermilk. Big cheese weekend I hear!