healthier southern fried chicken

Name: Healthier Southern Fried Chicken
Prep time: 15 min
Cook time: 40 min
Yield: 4
Cuisine: Southern
Ingredients: 4 - chicken thighs, bone in or your favorite pieces. (i brined my chicken in salted water for about two hours prior to cooking); 1 - egg white; 1/2 cup(s) water; 1/2 cup(s) self-rising flour; 1/2 cup(s) panko bread crumbs; 1 teaspoon(s) paul prudohmmes poultry magic seasoning; - salt and pepper to taste; 2 to 3 tablespoon(s) canola oil

(1 RATING)

39 Pinches 1 Photo

Elaine Bovender

Wilmington, NC

Updated on Jan 28, 2017

My husband and I both adore comfort food and it doesn't get much more comforting than good old southern fried chicken. Unfortunately, I have to watch my weight but I am SO not willing to give up the foods that I love. This chicken is moist and tender and uses very little added oil and it has the taste of down home without all of the fat and calories. The panko bread crumbs gives it the crispness we love and each thigh only has 270 calories! I hope you enjoy this lightened up version of a family favorite.

Rate

prep time 15 Min

cook time 40 Min

method Bake

yield 4 serving(s)

Ingredients

4 - chicken thighs, bone in or your favorite pieces. (i brined my chicken in salted water for about two hours prior to cooking)
1 - egg white
1/2 cup water
1/2 cup self-rising flour
1/2 cup panko bread crumbs
1 teaspoon paul prudohmmes poultry magic seasoning
- salt and pepper to taste
2 to 3 tablespoons canola oil

How To Make healthier southern fried chicken

Step 1

Preheat oven to 375 degrees. Spray a broiler pan with cooking spray, set aside. Spray a skillet with cooking spray, set aside.

Step 2

Remove skin and cut off all visible fat from chicken thighs, set aside.
Step 3

In a small bowl, whisk together water and egg white until foamy and mixed well. In a large plate, mix together flour, seasoning, salt, pepper and bread crumbs.
Step 4

Dip chicken into egg mixture, then roll in flour/bread crumb mixture.
Step 5

Heat oil in prepared skillet. When oil is hot, add chicken pieces and brown on both sides. Remove from skillet and place on prepared broiler pan. Bake for 35-40 minutes or until juices run clear.
Step 6

NOTE: Using a broiler pan instead of a baking dish will allow all grease to drip off. Each thigh has approximately 270 calories. Just add a salad or veggie and you have a perfect low-calorie meal!
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