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Pan-Fried Chicken

Oxmoor House
Yield 4 servings (serving size: 1 chicken breast half or 1 thigh and 1 drumstick)
Cooking in a small amount of heart-healthy peanut oil adds flavor and makes the chicken crispy.

Ingredients

  • 1 cup all-purpose flour
  • 1/2 cup whole-wheat flour
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon freshly ground nutmeg
  • 1/2 teaspoon fine sea salt
  • 2 bone-in chicken breast halves (about 1 1/4 pounds), skinned
  • 2 chicken thighs (about 10 ounces), skinned
  • 2 chicken drumsticks (about 10 ounces), skinned
  • 1/4 cup peanut oil

Nutrition Information

  • calories 245
  • caloriesfromfat 0.0 %
  • fat 10.1 g
  • satfat 2 g
  • monofat 4.1 g
  • polyfat 3 g
  • protein 28.2 g
  • carbohydrate 9 g
  • fiber 0.8 g
  • cholesterol 87 mg
  • iron 1.8 mg
  • sodium 240 mg
  • calcium 17 mg

How to Make It

  1. Place first 5 ingredients in a large heavy-duty zip-top plastic bag. Seal bag, and shake to blend. Sprinkle salt evenly over chicken. Add chicken, 1 piece at a time, to bag. Seal bag, and shake 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 and refrigerate remaining flour mixture in bag. Loosely cover chicken with wax paper; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes. Return chicken, 1 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, and cook 25 minutes or until done, carefully turning every 5 minutes.

  3. Line a clean cooling rack with several layers of paper towels. Drain chicken on paper towels; let stand 5 minutes.

  4.  

  5. Young chefs can:

  6. Shake chicken in sealed plastic bag

  7. Tear off and stack paper towels

  8.  

  9. Older chefs can:

  10. Measure flours and spices

  11. Add measured ingredients to plastic bag

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.