We all love our fried chicken. So check out this recipe that will keep you in Fit Girl status. Pan-fried chicken is a healthy alternative to traditional fried chicken. Replacing some of the salt with spices like ginger, paprika, cinnamon, and nutmeg reduces the amount of sodium and pumps up the flavor.
1/2 cup whole-wheat flour
1/2 teaspoon ground ginger
1/2 teaspoon hot paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon fine sea salt
2 bone-in chicken breast halves, skinned
2 bone-in chicken thighs, skinned
2 chicken drumsticks, skinned
1/4 cup peanut oil
1. Sift together first 6 ingredients; place mixture in a large zip-top plastic bag. Sprinkle salt evenly over chicken. Add chicken, one piece at a time, to bag; seal. Shake bag to coat chicken. Remove chicken from bag, shaking off excess flour. Place chicken on a cooling rack; place rack in a jelly-roll pan. Reserve remaining flour mixture. Loosely cover chicken; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Discard excess flour mixture.
2. Heat peanut oil in a large skillet over medium-high heat. Add chicken to pan. Reduce heat to medium-low, and cook 25 minutes or until done, carefully turning every 5 minutes.
3. Line a clean cooling rack with brown paper bags; arrange chicken in a single layer on bags. Let stand for 5 minutes.
Saturated fat: 2g
Monounsaturated fat: 4.1g
Polyunsaturated fat: 3g