Kate’s Healthy Fried Chicken

INGREDIENTS
MARINADE:
2 cups Greek nonfat yogurt
1/2 cup filtered water
3 tbs white vinegar
1/2-1 tsp cayenne pepper
1 tbsp Worcestershire sauce
Salt and pepper
2 large chicken breast, skin off, bone in. cut each into three pieces
COATING:
2 cups of red quinoa pulsed in blender to a make more like flour consistency
½ tsp onion powder
1 tsp fresh thyme leaves
TO FRY:
2 tbs unsalted butter
4 tbs canola oil
METHOD: Preheat oven to 400. Mix marinade ingredients together and marinate chicken for at least 6 hours but overnight is best. Drain chicken. Heat butter and oil in a skillet over medium heat. Have a roasting pan with a rack sprayed with Pam or brushed with oil to prevent sticking ready. (A cooling rack used for baking is best to help keep the chicken crispy)Mix together the coating ingredients and place in a shallow pan. Dredge chicken in the coating mix and shake to remove loose bits. Cook chicken just 3 mins on each side over medium heat. Remove from pan and place on your prepared rack. Bake in oven for 20 mins or so depending on the size of the pieces. Very crispy and moist at the same time!
COURSE: Dinner
PREPARATION TIME: 6 Hour Marinade
COOKING TIME: 30 Minutes

 

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply