Sunday, July 26, 2009

Whip It Up: Week 4: Healthy Option (The official entry)

(See that picture next to it? That's what it was "supposed" to look like.)

This week's challenge is a healthy option. I (generally) try to eat well on a day to day basis. And because of this, I know that the (not so) occasional craving hits for something that is (far, far) less than healthy. So, why not take this week's challenge and embrace those cravings - just in a version that wouldn't derail a day's (or week's) efforts?

To keep the health factor rolling, I served it with simmered/sauteed green beans and cauliflower and mashed potatoes made with chicken broth, Parmesan, Garlic Garlic, Onion Onion, and a touch of shredded reduced fat mozzarella. Delicioso!

Courtesy of Cooking Light... (originall recipe found here)

Pan-Fried Chicken

1 1/2 c all purpose flour
1 tsp ground ginger
1 tsp ground paprika
1 tsp ground nutmeg
1 tsp ground cinnamon
1 tsp salt, divided

6 bone-in chicken drumsticks, skin removed

1/4 c canola oil

Combine flour, ginger, paprika, nutmeg cinnamon and 1/2 tsp salt in a large zip-lock bag. Rub chicken with the other 1/2 tsp salt. Place chicken pieces in zip lock bag one by one. Seal the bag and shake. (Shake and bake! and I helped!)

Once well coated, remove from bag and place on a plate, platter, whatever you have (a rack over a plate is probably best) and put it in the fridge for an hour to an hour and a half to let the flour mixture settle on the chicken. Discard extra flour mixture.

Heat oil in a large skillet over medium-high heat. Add chicken to pan and reduce heat to medium-low. The trick is finding the right temp - too high and the outer coating will brown well before the chicken is done cooking, too low and the chicken will absorb too much oil. Cook for 25-30 minutes, turning every 5 minutes.

When the outer coating is brown and chicken cooked, remove from the pan and place on a platter with paper towels (really, the brown bags on a rack is better, but I don't have those). Let rest for 5-10 minutes, turn half way through.


Because this is the healthy options week, here's the health information (Probably a little different because of my ahem modifications)
Calories: 245 Fat: 10.1g (sat 2g,mono 4.1g,poly 3g) Protein: 28.2g Carbohydrate: 9g Fiber: 0.8g Cholesterol: 87mg Iron: 1.8mg Sodium: 240mg Calcium: 17mg

Was it easy?
Yes! I forgot to get the peanut oil, but the canola worked well. I also didn't' read some of the directions so well - so my spice ratio is different than the original.
Was it good?
Yes! ...but still not quite the fried chicken real deal.

Would you make it again?

To be honest, I think I prefer grilled chicken to this method...put perhaps.

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