Pan-Fried Chicken

Oxmoor House
Cooking in a small amount of heart-healthy peanut oil adds flavor and makes the chicken crispy.

Yield:

4 servings (serving size: 1 chicken breast half or 1 thigh and 1 drumstick)

Recipe from

Nutritional 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

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

Preparation

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.

 

Young chefs can:

Shake chicken in sealed plastic bag

Tear off and stack paper towels

 

Older chefs can:

Measure flours and spices

Add measured ingredients to plastic bag

Note:

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.

Susan Herrmann Loomis,

August 2011