Total Time
3 Hours
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.

How to Make It

Step 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.

Step 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.

Step 3

Line a clean cooling rack with brown paper bags; arrange chicken in a single layer on bags. Let stand for 5 minutes.

Chef'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

Ratings & Reviews

ajknightfan's Review

September 30, 2012
I have not tried the Oven Fried, so I cannot compare, but we love this recipe. It seems a little work intensive, but it is really just time intensive - so plan ahead. We make whenever we want fried chicken.

September 18, 2015
But this is the only healthy recipe where you actually fry the chicken!!! If you don't like the seasonings, change them. Add salt, if you want. But what this technique does is give you real fried chicken that's healthy because first, it's skinless,  yet has a crispy crust; and second, it doesn't absorb much fat because of the pre-treatment.

September 18, 2015
Why don't you just read the recipe and follow it? That would clear up a lot of your issues . . . .

Runahee's Review

October 28, 2011
Takes time but worth eating a Delicious one...

myrecipestest's Review

September 28, 2011
This is just an Outstanding recipe

dressagehopeful's Review

December 10, 2009
I've made fried chicken for years and years, including every light version I could find. Now I have made this recipe at least 10 times, and I've tried other recipes in between. I am always reminded of how much better it is than other recipes, even those that are not light Yes, it takes some time and some room in the frig. It helps if you have a frig in the garage. You can shorten the refrigerator time, if necessary. Also, I add peanut oil to cover the bottom of the pan, for better cooking. It doesn't absorb much. You do need to turn it every 5 minutes. I do five each twice front and back, then I turn all pieces on the side for 5 and on the other side for 5. I love fried chicken, and this recipe lets me keep eating it! I'm sure you could use different seasonings in the flour if you wish. By the way, over the many times I've made it, I've learned to increase the salt in the flour/spice mix quite a bit! If you're short salt (taste while cooking), salt as cooking.

VaBelle35's Review

May 24, 2009
I like this recipe and will make it again. I followed it exactly as written and it came out perfectly. I will say that you can really smell the cinnamon while you are preparing it and even moreso while it's cooking, but you don't taste it. However, it that would bother you, just leave the cinnamon out and use the rest of the spices.

CandaceCH's Review

January 26, 2013
This was my first ever attempt at fried chicken. It was good, but the cinnamon was kind of unexpected. I guess I expected something different, and this wasn't quite it. It's good though, but I think next time I'll try a different seasoning with the breading.

onyxpny's Review

January 11, 2013

LDMVJJV's Review

October 02, 2012