Kiddipedia
Fried chicken is a firm favourite treat for many people – but anything deep fried in oils is anything but helpful. That’s why this version of the classic American dish is so much better for your waistline and your health – it’s not deep fried in pro-inflammatory oils, but baked in the oven. The fat content and the calorie count is much lower but it has still got that great Southern-Fried taste so it feels like an indulgence. What’s more it’s incredibly cheap to make if you are on a budget. You can pair it with anything you want – oven-cooked potato wedges, or a great side salad drizzled in healthful extra virgin olive oil.
INGREDIENTS
500g chicken thighs
50g rice flour
2 tsp onion salt
1 tsp tsp garlic powder
1 tsp smoked paprika
1 tsp white pepper
1/4 tsp black pepper
1 egg *
- This amount has been halved when calculating the macronutrients for this recipe because you will only use half of the mix when preparing the chicken.
METHOD
Take the chicken thighs and trim off any excess fat.
Whisk the egg in a bowl.
seasonings.
Take the chicken thighs and dip them in the egg mix one at a time.
Place the coated chicken thighs into the mixing bowl with the seasoning blend and completely coat each piece.
Place on a lined baking tray and season with sea salt.
Bake in the oven for 30-35 minutes at 200°C (400°F) until the chicken thighs are golden brown and cooked through. Flip them half way through the cooking process.
Remove from the oven and cool on a wire rack.
Recipe from The Ultimate Performance Cookbook
You may also like to read:
