Southern Spiced Un-fried Chicken: Skinny, Low-fat/Cholesterol/salt; easy, prep ahead

Just like you-know-who's but much better for you...

updated 9/24; original 2015

Classic American comfort food made 'Skinnier' and healthier

THIS IS AN UPDATED VERSION OF THE POPULAR 'SOUTHERN SPICED UN-FRIED CHICKEN' first posted in 2015; now includes a dairy-free option

These succulent crispy pieces of chicken have astounded many -- despite looking very unhealthy,  they're low-fat, low-calorie and, without too much salt, beautifully spiced (inspired by a high street brand!) 

They're perfect at room temperature but also wonderful hot.

In frugal times, they turn economy chicken into something very special.

Best of all, they are easy and part prepped ahead.

Options are given for supermarket chicken which needs tenderising with dairy or plant yoghurt and for upmarket chooks with flesh that is alfready tender and succulent (independent or Kosher butchers)

The energetic 60's+ couple who tested the recipe pronounced the chicken 'sensational' and also loved the Waldorf Salad  served with it.  

The recipe includes alternate spicing for (a) those who haven't had a chance to build up their spice cupboard and (b) for children or those wanting a mellower take. 


Cost: £7.50'ish for standard small-med chicken; more for independent/Kosher; less for chicken portions
Feeds: 6-8 (half recipe works well for small households)

Ingred:

1 whole chicken, backbone removed (kept for stock), in 8 pieces (breasts halved, legs divided into drumstick, thighs + wings); OR a kilo of breasts (halved), thighs, drumsticks and/or wings

Then: (If chicken needs tenderising), 200 ml regular or plant yoghurt OR low-fat dairy or plant milk mixed with a couple of tablespoons of vinegar 

(If chicken is already tender), 3-4 eggs

SPICES (ideally)
  2 tsp celery salt
  1/2-1 tsp salt
  2 tsp pepper
  2 tsp paprika
  1 tsp cayenne pepper
  1/2 tsp thyme
  2 tsp oregano
  2 tsp cumin
  1 tsp coriander 

OR 2-3 tablespoons Cajun seasoning with extra cayenne to taste

OR for children, 2 tsp dried tarragon, 2/3 tsp rosemary, 4 tbsp chopped fresh parsley (best) or 4 tsp dried

125 gm/4.5 oz homemade breadcrumbs (stale bread blitzed in a blender), preferred; cheaper & nicer OR panko (the best you can afford) 

Method:

Updated Classic Treats for Novices & Kids to Bake/Eat during busy September

UPDATED

Easy scrumptious Chocolate Chip Oatmeal Cookies 

For novice bakers (maybe you, uni students?). Option for dairy-free. Bake some now, freeze dough for later. Makes at least 40. Healthier than most. Prepare in advance.  

Strawberry Compote 

Low/no-sugar, easy, perfect for a strawberry glut.

No-fuss Chocolate Shortbread Fingers

High fibre. Updated. Dairy-free and spelt flour option. The dough is pressed into a tin with no rolling or fuss for wonderfully crumbly & chocolatey biscuits.

 

Pre-Diabetes/Weight Control Report 17

Hello, everyone.  I hope you are all doing  well on your programme, however long you've been at it.

Mine is beginning to run out but I'll continue reporting to the end.