My family melt every time we walk past a fried chicken shop, and even though I remind them that you feel 50 shades of rank after you eat a KFC, it’s really unhealthy and your fingers feel like they don’t belong to your body afterwards, they still go into a hypnotic state when the smell hits them. I need a healthy fried chicken recipe! I am all about making healthy cooking fun!
I am certainly not unrealistic about these things and I would never stop treats like this, however, they are TREATS and as long as my family have a varied diet, then I think I am doing a good job.
I picked up some chicken pieces from the Co-op for 69p per pack and various reduced vegetables, so I thought I would have a go at making my own healthy version of fried chicken with some real chips and chunky coleslaw and it turned out a success. This fed five of us ( 3 children and 2 adults) and I have been asked to make it again.
To make healthy fried chicken you will need:
2 packets of chicken thighs and drumsticks
Stale bread ( brown is good)
2 whisked eggs
Cup of flour
1tsp celery salt
1tsp garlic salt
2 tsp white pepper
1 tsp dried basil
1 tsp salt
Cabbage finely diced
2 carrots grated
1 onion finely diced
2 tbsp mayo
1 tsp icing sugar
1/2 tsp salt
1 tsp vinegar
Put the stale bread into a blender and blend it down to a fine crumb , mix in all the spices and pop into a large bowl and put to the side. Put your oven onto a 200’c heat ( mid heat). You will soon be enjoying your healthy fried chicken.
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I have found that the best way to coat food, is to use the dry wet dry method. So take your chicken pieces and one by one you will dip it into the flour first, then the whisked egg and then finally the seasoned breadcrumbs, giving it a good all over coating. then pop this onto a greased oven tray.
Put this into the oven for around 40 minutes, turning once during the process.
While the chicken is cooking pop the chips into the Actifry (my favourite piece of kit as the chips taste like normal chips but they are healthy !!!!) and make a start on the coleslaw.
Mix the cabbage, carrots and onion together and in a small bowl mix the vinegar, salt, sugar and mayo. When it is all mixed together, add this to the veg and coat it well, I always serve this at room temperature, so leave it to the side while you prepare the rest of your food.
Leave the chicken for ten minutes before you serve it and make sure there is no pink juices coming from the chicken. You could use a meat thermometer to be on the safe side.
Serve this with the fries (or even some delicious asparagus fries) and the slaw, Then you should have a very happy table enjoying your healthy fried chicken.
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