Healthy Fried ChickenSubmitted by: MRSNIX
IntroductionA great way to enjoy fried chicken without all the fat. You can season your chicken with salt and pepper if you want, but it will change the sodium content. I specifically wanted to cut the sodium, so I didn't use any salt. Serve with Lundburg Countrywild rice and Steam Fresh vegetables. A great way to enjoy fried chicken without all the fat. You can season your chicken with salt and pepper if you want, but it will change the sodium content. I specifically wanted to cut the sodium, so I didn't use any salt. Serve with Lundburg Countrywild rice and Steam Fresh vegetables.
16 oz boneless, skinless chicken breasts, butterflied & lightly pounded
1 cup finely chopped pecans
3/4 cup whole wheat bread crumbs (I used 365 brand from Whole Foods)
3-4 tablespoons of poultry seasoning (depending on how much you like)
1 egg, beaten
4 egg whites, whipped to frothy bubbles
2 tsp black pepper
4 tbsp safflower oil
2. Whip egg whites until frothy. Add egg & whip until combined.
3. Dip chicken into egg mixture. Leave a minute or two.
4. Grind pecans in food processor. They should be a little less fine than bread crumbs.
5. While chicken is sitting in egg mixture, combine whole wheat bread crumbs, ground pecans, and poultry seasoning.
6. Turn burner on medium high heat. Once your burner is hot, add safflower oil. Allow to preheat.
7. Dip chicken in bread crumb, pecan, and poultry seasoning mix. Coat evenly.
8. Add to frying pan. Turn heat down to medium high or medium low if oil pops. Depending on the thickness of the chicken, fry for about 7 - 10 minutes per side. After about 3 pieces, you will probably need to add the other 2 tablespoons of safflower oil.
9. When chicken is done, drain on paper towel to remove excess oil. You can turn your oven on warm and place chicken in oven to remain warm while other pieces cook.
Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user MRSNIX.