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:

1. Remove chicken skin from chicken; save for scratchings (recipe below)
2. Line a baking tray (or 2) with greaseproof paper; settle a baking rack in it so that fat released can drip through
3. If tenderising chicken beforehand, mix spices and yoghurt thoroughly; pour into a large, strong sealable bag.  Add chicken, smoosh around a bit.  Refrigerate a min 4 hours or overnight.   An hour before cooking, bring chicken to room temperature.  Drain off most but not all the yoghurt.  Roll each piece of chicken in crumbs to generously coat, patting it on if necessary.  If you have leftover crumbs, a second coating will increase crispiness. 
4. If chicken is already tender:  an hour before cooking, take chicken out of fridge.  Beat eggs well and pour into a flattish dish or tray with a lip.  Mix breadcrumbs with spices until completely combined; place in another dish or tray.  Roll chicken pieces in egg then in crumbs; repeat; set aside
5. When ready to cook, heat oven or air fryer to 200c, 400f.  
6. Place coated chicken pieces on the rack, skin side up, leaving a little room in between.  
7. Spray generously with oil, especially on the undersides and edges.
8. Bake in oven 35-45 min OR 30 mins air fryer. (Inner temperature: 74c/165f).   If chicken browns too quickly, cover with greaseproof paper or foil.
9. Eat hot or at room temperature. 

Tips:

• Scratchings: spread the chicken skin as flat as you can, without overlapping, on a rack in an oven or air fryer tray.  Bake at 200c/392F for 20'ish mins until all the fat has drained away and the skin is golden brown, crispy and very crunchy.  Serve broken into bite-sized shards as a garnish for soups or salads 
• if eggs aren't in your budget, chicken can be dipped in dairy or plant milk before coating in crumbs

 

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Copyright: This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.