Healthier KFC
User Reviews
4.8
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
4 people
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Calories
139 kcal
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Course
Main Course
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Cuisine
American
Healthier KFC
Description
Healthier KFC transforms chicken breast into a crispy baked alternative to classic fried chicken by using whole wheat breadcrumbs blended from whole wheat bread and a blend of spices including garlic powder, smoked paprika, thyme, oregano, ground ginger, and cayenne pepper. The chicken is coated first in seasoned flour, then egg wash, and finally the spiced breadcrumbs, which create a flavorful crust after oven baking. Cooking at 200°C for around 40 minutes allows the chicken to cook through while developing a crisp coating without deep frying.
The recipe balances spices to add warmth and a hint of heat, complementing the natural chicken flavor. Baking the coated pieces reduces added fat compared to frying, making this a suitable choice for those seeking a less greasy approach without losing taste and texture. The use of whole wheat breadcrumbs adds fiber and a nuttier note.
For best results, ensure chicken pieces are coated evenly and monitor cooking time based on their size. The baked chicken can be served as a main meal alongside salads or roasted vegetables, or as a snack with dips. Using separate hands or tongs to handle the breading prevents clumping during coating.
The notes suggest soaking chicken in buttermilk overnight to increase tenderness and that panko breadcrumbs yield the crispiest texture. Homemade breadcrumbs from whole wheat bread can be used but store-bought options are acceptable. Proper handling during coating maintains a clean breading step and improves crust quality.
Ingredients
- 300 g chicken breast
- 1 egg whisked
- 1 lice whole wheat bread blended into breadcrumbs
- 2 tablespoon plain flour
- 1 pinch sea salt
- 1 pinch black pepper
- 1 teaspoon garlic powder
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon thyme dried
- 0.5 teaspoon oregano dried
- 0.5 teaspoon ground ginger
- 0.5 teaspoon cayenne pepper
Instructions
- Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
- Put the breadcrumbs (made from 1 slice Whole wheat bread), 1 teaspoon Garlic powder, 0.5 teaspoon Smoked paprika, 0.5 teaspoon Dried thyme, 0.5 teaspoon Dried oregano, 0.5 teaspoon Ground ginger and 0.5 teaspoon Cayenne pepper into a bowl. Mix well to combine.
- Season 2 tablespoon Plain flour with 1 pinch Sea salt and ground black pepper. Coat 300 g Chicken breast in the flour. Dip into the 1 Egg (whisked), then into the seasoned breadcrumbs.
- Put the coated chicken on a baking tray and put into the oven for 40 minutes. It may need longer, depending on the size of your chicken pieces.
Notes
- Use separate hands for flour and egg dipping to keep the breadcrumb coating dry and avoid clumps.
- Soaking chicken in buttermilk overnight before breading improves tenderness.
- Panko breadcrumbs will create a crispier crust if preferred.
- Store-bought breadcrumbs are an acceptable shortcut if you don't make your own.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 139 kcal
% Daily Value*
| Serving | 1piece | |
| Calories | 139kcal | 7% |
| Carbohydrates | 7g | 2% |
| Protein | 19g | 38% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 89mg | 30% |
| Sodium | 135mg | 6% |
| Potassium | 342mg | 7% |
| Fiber | 1g | 4% |
| Sugar | 0.4g | 1% |
| Vitamin A | 322IU | 6% |
| Vitamin C | 1mg | 1% |
| Calcium | 30mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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