Unfried Crispy Chicken: ChefMD®
Aired on Lifetime Television
Sunday, October 28 and December 16, 2007
Show 424
Download Recipe PDF
Food As MedicineSM Tips: Deep frying a naturally lean source of protein like free-range chicken produces some naturally bad for you additives like hydrogenated fats, which can raise levels of bad cholesterol, lower the good cholesterol, and inflame your arteries.
Culinary Taste Tip: The longer the marinade, the more "heat" from the hot pepper sauce, and the more flavor for you.
Culinary Technique Tip: Removing skin from chicken reduces fat content by half.
Unfried Crispy Chicken with Tabasco and Pecans
Preparation time: 10 minutes
Marinating time: 30 minutes
Cooking time: 35 minutes
Servings: 4
Calories: 247 per serving (30% from fat)
Ingredients:
4 (6 oz.) bone-in chicken breasts, preferably organic
3/4 cup low fat buttermilk
1 teaspoon hot pepper sauce, such as Tabasco
1/2 cup finely crushed whole grain ranch flavored crackers, such as Kashi (about 18 crackers)
1/4 cup finely chopped pecans
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Olive oil cooking spray *
Preparation:
Remove and discard skin from chicken breasts and place the chicken in a one gallon plastic food storage bag. Pour buttermilk and hot sauce over chicken. Close bag securely, turning to coat. Refrigerate at least 30 minutes or up to 24 hours.
Heat oven to 400° F. Combine cracker crumbs, pecans, salt and pepper in a shallow plate or pie plate. Remove each chicken breast from bag letting excess buttermilk drip back into bag. Place meaty side of breast into crumbs, pressing down firmly on bones so crumbs adhere well to chicken. Place bone side down on baking sheet. Repeat with remaining three chicken breasts. Coat chicken lightly with olive oil cooking spray. Bake 35 minutes or until chicken is no longer pink in center and crumbs are golden brown. Use a spatula to transfer chicken to serving dishes as tongs may disturb the coating.
Substitutions:
Walnuts may replace the pecans and any flavor of Kashi cracker may replace the ranch flavor, if desired.
Tips:
Soaking the chicken in buttermilk creates a velvety texture for the breast meat. In the South, the chicken is rolled in seasoned flour and deep fried in hydrogenated fat. This healthy version is less messy as it bakes unwatched to free up time to prepare one or two side dishes. Serve the chicken with sherried mustard (two tablespoons Dijon or grainy mustard combined with one tablespoon dry sherry) and cranberry chutney, if you like.
*Pour extra virgin olive oil into a small squirt bottle.
Nutritional Analysis:
Total fat (g): 8
Fat calories (kc): 73
Cholesterol (mg): 80
Trans fatty acids (g): 0
Saturated fat (g): 1
Polyunsaturated fat (g): 2
Monounsaturated fat (g): 3.5
Fiber (g): 1
Carbohydrates (g): 9
Sugar (g): 2
Protein (g): 34
Sodium (mg): 456
Calcium (mg): 43