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Pan-Fried Chicken

Pan-Fried Chicken
Photo: Becky Luigart-Staynor; Stylist: Cindy Barr
Total time 3 hrs
Yield

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

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.

Ingredients

  • 1 cup all-purpose flour
  • 1/2 cup whole-wheat flour
  • 1 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

Nutrition Information

  • calories 245
  • 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. 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.

    Measuring Flour
    Measuring Flour
  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.

Cook's Notes

The key to success with this recipe is even heat. If the oil gets too hot, the chicken may brown too quickly before fully cooking. You can lower the heat, or brown the chicken on the stovetop and then cook in a 350° oven until done. If the oil is not hot enough, the chicken will absorb too much of it. Omit spices in the breading, if you prefer. 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.