A fried chicken recipe in a healthy recipes blog? Are you insane?
I hope not! I included this recipe, that I make about once a month, because (a) It’s a family favorite (b) This chicken is so good, crispy on the outside and juicy on the inside, that it has to be included in this blog (c) If the oil is hot, the chicken won’t absorb too much oil and will be surprisingly low in calories (see below); and (d) When you fry chicken at home, you know that your chicken is high-quality (I use organic drumsticks) and that it’s free of additives, and you can better control the amount of sodium.
Makes 4 servings
Total time: 1 hour 20 minutes
Inactive: 40 minutes
Prep: 10 minutes
Cook: 30 minutes
8 small drumsticks, skin on
1 cup low fat buttermilk
1 cup white whole-wheat flour
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
2 quarts vegetable oil
1. Place drumsticks in a shallow dish and pour buttermilk over them. Cover with a plastic wrap, place back in the fridge and allow to soak for 20 minutes. Turn and let the other side soak for 20 more minutes.
2. Heat oil in a large, deep 12-inch skillet over medium-high heat. This will take about 10-15 minutes.
3. While the oil heats, mix flour, salt and spices in a ziploc bag. Drop drumsticks into the bag one at a time and shake to coat.
4. Carefully place drumsticks in the hot oil. Cook 5 minutes, then lower heat to medium and continue to cook 10 more minutes, until well browned. Turn, using tongs, and cook 10-15 more minutes, until well browned on the other side.
5. Place on paper towels for a few minutes to drain, then serve.
Nutrition per drumstick (2.5oz, cooked)*
Total Fat 11.4g
Saturated Fat 3g
Total Carbs 6g
Dietary Fiber 0.2g
Weight Watchers Points Plus: 5 points
*I wasn’t sure how to calculate calories added from deep frying, so opted to use the nutrition information on calorieking.com for this one.