Pan-Fried Chicken

Photo: Becky Luigart-Staynor; Stylist: Cindy Barr
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.

Yield:

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

Recipe from

Recipe Time

Total: 3 Hours

Nutritional 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

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

Preparation

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.

Note:

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.

Susan Herrmann Loomis,

June 2009