Rocco DiSpirito's "un-fried chicken" a la Jennywren

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 226.2
  • Total Fat: 3.3 g
  • Cholesterol: 54.2 mg
  • Sodium: 294.5 mg
  • Total Carbs: 21.9 g
  • Dietary Fiber: 1.4 g
  • Protein: 25.8 g

View full nutritional breakdown of Rocco DiSpirito's "un-fried chicken" a la Jennywren calories by ingredient
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took his recipe and tweaked it for our family, and what we have in the house.... took his recipe and tweaked it for our family, and what we have in the house....
Number of Servings: 8


    3 cups homemade chicken broth (or Swanson Natural Goodness Chicken Broth)
    8 skinless chicken breasts
    *canola oil- recipe calls for 2 quarts, thinking less
    1 1/2 cups whole wheat flour
    1 T paprika
    1 1/2 tsp celery salt (will add a touch more sodium)
    1 T black pepper
    1/2 tsp cayenne pepper
    3 T flax seed meal *my addition
    2 cups 2 % milk (recipe calls for lowfat buttermilk- nutrition data is for regular milk)


1. in a medium saucepot, over high heat add the chicken broth. Add the chicken breasts to the pot and bring the broth to a simmer. Cover the pot with a lid. Reduce the heat to low and gently simmer the chicken for 25 minutes, or until they are tender. Remove chicken from liquid, pat dry, set aside and cover to keep warm.

2. Meanwhile, over high heat, bring oil to 400 degrees (?) in a large pot with high sides (think I will do this in a skillet with a couple inches of oil instead). In a baking dish, combine the flour, paprika, celery salt, black pepper, flax seed meal and cayenne. Mix well. In a large bowl combine warm chicken breasts with milk to coat. Next, dredge breasts in the flour mixture. Repeat process one more time to double coat the chicken. Shake off the excess flour.

3. Fry the chicken 2 pieces at a time for 30 seconds to 1 minute, or until they are deep golden brown. Drain the chicken on a roasting rack or on paper towels, serve immediately

*He uses Grapeseed oil....just too expensive for me.... I'm sure buttermilk would work better than regular milk, but going with what I have on hand. it also calls for you to salt the chicken broth, and salt in the flour mix.... I don't salt a lot, so I left it out......if you want more salt, feel free to add it!

Number of Servings: 8

Recipe submitted by SparkPeople user JENNYWREN93.

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