Healthy Fried Chicken

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Additional Time: N/A

Total Time: 25-30 minutes

Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/2 cup all-purpose flour
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup extra virgin olive oil

Steps to Cook:

1. Pound the chicken breasts to an even thickness, about 1/2 inch thick. This will help them cook evenly.
2. In a shallow dish, combine the flour, paprika, garlic powder, salt, and black pepper. Mix well.
3. Dredge the chicken breasts in the seasoned flour, making sure to coat both sides completely.
4. In a large skillet, heat the olive oil over medium-high heat.
5. Once the oil is hot, carefully add the coated chicken breasts to the pan. Cook for 5-7 minutes per side, or until the chicken is golden brown and cooked through.
6. Transfer the fried chicken to a paper towel-lined plate to drain any excess oil.
7. Serve the fried chicken immediately, while hot.

Cook’s Note:

• Use high-quality extra virgin olive oil for the best flavor and health benefits.
• Be careful not to overcrowd the pan when frying the chicken. Cook the breasts in batches if necessary to maintain the proper oil temperature.
• For extra crispy chicken, you can double-dredge the breasts in the seasoned flour before frying.
• Serve the fried chicken with your favorite sides, such as roasted vegetables, mashed potatoes, or a fresh salad.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to maintain the crispy texture.
• For a healthier option, you can bake the chicken instead of frying. Preheat the oven to 400°F (200°C) and bake the coated chicken breasts for 20-25 minutes, flipping halfway through, until cooked through.

This healthy fried chicken recipe is a delicious and satisfying meal that can be enjoyed by the whole family. The key to success is in the preparation and cooking process.

First, it’s important to pound the chicken breasts to an even thickness. This ensures that the chicken cooks evenly, preventing any dry or undercooked spots. The even thickness also helps the breading adhere more effectively.

Next, the seasoned flour coating is what gives the chicken its crispy texture and delicious flavor. The combination of paprika, garlic powder, salt, and pepper creates a savory and aromatic breading that complements the chicken perfectly. Be sure to coat the chicken thoroughly, making sure to get the breading into all the nooks and crannies.

When it comes to frying the chicken, it’s crucial to use high-quality extra virgin olive oil. Olive oil is a healthier alternative to traditional frying oils, as it’s rich in monounsaturated fats and antioxidants. The high heat of the pan helps to create a crispy, golden-brown exterior while keeping the interior juicy and tender.

To prevent the oil from becoming overcrowded and losing its temperature, it’s best to cook the chicken breasts in batches. This ensures that the oil maintains the proper temperature, resulting in evenly fried chicken. For even crispier chicken, you can try double-dredging the breasts in the seasoned flour before frying.

Once the chicken is cooked, transfer it to a paper towel-lined plate to drain any excess oil. This helps to maintain the crispy texture and prevent the chicken from becoming greasy.

Serve the fried chicken immediately, while it’s hot and crispy. It pairs beautifully with a variety of sides, such as roasted vegetables, mashed potatoes, or a fresh salad. The leftovers can be stored in the refrigerator for up to 3 days and reheated in the oven or air fryer to maintain the crispy texture.

For a healthier option, you can bake the chicken instead of frying. Simply preheat the oven to 400°F (200°C), coat the chicken breasts in the seasoned flour, and bake for 20-25 minutes, flipping halfway through, until cooked through.

This healthy fried chicken recipe is a delicious and nutritious way to enjoy a classic comfort food. With its crispy exterior and juicy interior, it’s sure to become a family favorite.