Biggest loser garlic southern fried chicken (recipe)
| Biggest loser garlic southern fried chicken (recipe) | |
|---|---|
| Name | Biggest loser garlic southern "fried" chicken |
| Ingredients | Low-fat buttermilk • Olive oil flavored cooking spray • Salt • Boneless skinless chicken breasts |
| Cooktime (in hours) | 0.416666667 |
| Preptime (in hours) | 6.25 |
| Totaltime (in hours) | 6.666666667 |
| Keto friendliness | Keto friendly |
| Calories | 134.5 |
| Fat | 3.1 |
| Protein | 25.1 |
| Carbohydrate | 0 |
| Fiber | 0 |
| Net carbohydrates | 0 |
| Sugar | 0 |
| Saturated fat | 0.7 |
| Cholesterol (mg) | 75.5 |
| Sodium | 427.6 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Biggest loser garlic southern fried chicken (recipe) is a keto friendly food item with net carbohydrates of about zero per serving.
Recipe instructions
- Add the chicken breasts and buttermilk to a large resealable plastic bag or container. Rotate the breasts so they are completely coated, then seal the bag or container. Marinate them in the refrigerator at least 6 hours or overnight, rotating them once or twice.
- Preheat the oven to 450 8F Lightly mist a medium nonstick baking sheet with spray.
- In a small bowl, mix the seasoning and salt. Add the panko to a medium shallow bowl.
- Remove 1 chicken breast from the buttermilk.
- Let any excess buttermilk drip off it, then sprinkle the entire breast (both sides) evenly with about one-quarter of the seasoning mixture.
- Dip the chicken in the panko, rotating it to cover completely.
- Place the breaded chicken breast face down (ribs up) on the prepared pan. Repeat with the remaining breasts, arranging them on the baking sheet so they do not touch.
- Lightly mist the chicken with spray. Bakefor 10 minutes, then gently flip the breasts, being careful not to remove any breading.
- Lightly mist them again with spray and continue to bakefor 12 to 15 minutes longer, or until the breading is crispy and the chicken is no longer pink inside.
- Sprinkle with additional salt, if desired. Serve immediately or refrigerate for up to 2 days to eat cold.
- NOTE: If you have trouble finding small chicken breasts, look for the larger chicken breasts halves that are about 1 pound each (I've found these are generally easier to find). Ask your butcher to remove the skin and cut them in half, leaving you with 4 approximately 8-ounce breast pieces.
Food tags
Chicken, Poultry, Meat, Toddler Friendly, Kid Friendly, Weeknight, Oven, Beginner Cook, Easy
Biggest loser garlic southern fried chicken (recipe) details
Time:
Prep Time in Hours and Mins:6H40M
"
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Contributors: Prab R. Tumpati, MD
