Making Fried Chicken healthy is a challenge, but it can be done. Learn a few of my tricks on how to make healthy fried chicken for your family. Quick and simple, fast and healthy cooking recipes for Dads on CookLikeADad.com
How To Make Healthy Fried
The trick to making this recipe healthy is in the frying.
Grease means flavor and frying a chicken in grease means calories. In this
recipe, I take a two- stage approach before frying my chicken. When you watch
this video recipe, you will see that I will pre-cook my bird in chicken broth
before it touches the oil. In the
second stage, I take a healthier approach to frying by using Grapeseed Oil.
This oil is low in calories and high in Omega 3’s which makes a healthy exchange
on how to make my healthy fried chicken.
Shopping list: Feed a
Family of 4
3 Cans of Chicken Broth
2-3 Large, Skinless, Boneless Chicken breasts
1 ½ Quarts of Grapeseed oil
1 ½ Cups of Whole Wheat Flour
1 Tablespoon of Paprika
2 Teaspoon of Celery Salt or Poultry Seasoning
1 Tablespoon of Black Pepper
4 Table Spoons of Corn Meal or Seasoned Bread Crumbs
2 Cups of low fat Buttermilk
Equipment: Large Fry Pan, Large Shallow Bowl, Large Boiling
Pot with Lid,
Cook Like a Dad
Cooking Steps: Start Chicken
Take the large pot and empty the 3 cans of Chicken Broth.
Start heat on MED and add the chicken breasts and cover the pot with lid, lower
heat and maintain the cooking level to a simmer for 20 -25 minutes. Remove chicken from liquid and set aside
and cover to keep warm. Pre-cooking your chicken in this step will minimize the
cooking time in the fry pan. Less time in grease means healthier fried chicken.
Next Step: My Secret
In a large shallow bowl, combine and mix all dry ingredients
together. I use my "special seasoning" for this recipe by adding some "fresh"
Rosemary. I also added a little extra Paprika and Cayenne Pepper for flavor.
Start your fry pan on Med-High heat and fill the base of the pan with Grapeseed
Oil. The oil should have a heat index of 400 degrees.
Next Step: Butta –
Take a large Ziploc bag and fill the bag with Buttermilk.
Now drop your chicken breasts into the bag and allow the chicken to soak.
Remove one breast at a time and drop in your breading bowl and cover all sides
of chicken with a thick coat of breading. When all breasts are covered with
breading, take the chicken and drop in the pan of oil. Allow all sides to fry
for up to 1-minute or when the breading/batter has a golden brown coat.
Remove from frying pan and place on some paper towels to
soak up excess oil from chicken. Serve warm. Enjoy!
Richard “RJ” Jaramillo, is the Founder of SingleDad.com,
a website and social media resource dedicated to single parenting and specifically for the newly divorced, re-married, widowed and single Father with children.
RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents
“Make Life Happen…Again!”