Turn a summer comfort food classic into a healthy feast
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Liz: Hi I’m Liz editor of prevention and today, you’re in the kitchen with Liz and Leanne Nichols, the director of food services for our Pennsylvania offices. Leanne: I know you’re looking for some recipes to cook for your family so today, I’m going to show you how to make fried chicken. Liz: This is prevention, fried chicken? Leanne: I know but this is a healthy version. Liz: Let’s get to it, what do I do? Leanne: Let’s start with our ingredients. First we have a mixture that’s a third of a cup of flour, two teaspoons of fresh thyme, three quarters of a teaspoon of salt and a quarter teaspoon of pepper, all mixed together with a fork. The next ingredients are going to be your egg and buttermilk mixture and we’re using 1% buttermilk and we’re taking the skin off the chicken and that’s how we’re keeping our fat and calories low. Liz: That makes sense, good. Leanne: Then our final ingredient are the seasoned breadcrumbs. Liz: That’s what gives it the crunch right? Leanne: Definitely. So let’s grab our tongs and make some chicken. Liz: So I want to take a breast here. Leanne: Now we want to coat it, the sides with the flour, give it a little shake, move down to your egg and buttermilk mixture and thoroughly. Liz: Submerge the whole thing. Turn it around and let it drip off. Leanne: Then we now coat it with the seasoning mixture. Liz: We press it in like this and make sure- Leanne: Both sides. Then into our lightly oiled pan. Into the oven. Liz: I’m done? Leanne: No, first you have to do all those other pieces of chicken and then you’re done. Liz: I can handle it. Leanne: Our chicken has been in the oven for about 45 minutes and that’s our last little piece of the puzzle, keeping it low cal by baking it, not frying it. Liz: Interesting, it’s so easy, it looks delicious. What do I do now? Leanne: So we just put chicken on the plate with a nice tomato arugula salad and maybe a slice of lemon to garnish and you have a delicious meal. Liz: Looks and smells wonderful. It’ was so easy. Tune in next time for another in the kitchen with Liz.
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