Cooking in a small amount of heart-healthy peanut oil adds flavor and makes the chicken crispy.
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- Calories: 245
- Calories from fat: 0.0%
- Fat: 10.1g
- Saturated fat: 2g
- Monounsaturated fat: 4.1g
- Polyunsaturated fat: 3g
- Protein: 28.2g
- Carbohydrate: 9g
- Fiber: 0.8g
- Cholesterol: 87mg
- Iron: 1.8mg
- Sodium: 240mg
- Calcium: 17mg
- 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
- 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
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.
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