Healthy Southern Fried Chicken

Prep Time:

20 Minutes

Cook Time:

35 Minutes

Serves:

6 Servings

Calories/Serving:

337

600g pack skinless, boneless chicken thighs

750g pack chicken drumsticks

200ml buttermilk

1 tbsp hot chilli sauce or sriracha

1 tsp turmeric

1 tsp garlic powder

1 tsp onion salt

1 tsp smoked paprika

80g plain flour

30g panko breadcrumbs

sunflower oil spray

1 lime, cut into wedges, to serve

2 x 140g tubs pink slaw, to serve (optional)

Ingredients

Photo and recipe are courtesy of Tesco Real Food

Cooking Instructions

  1. Trim any visible fat from the chicken thighs and remove the skin from the drumsticks by pulling the skin down from the fat end of the drumstick until it reaches the bone end and then snipping it away with scissors.

  2. Combine the buttermilk with the hot sauce, ½ tsp of each of the spices and some seasoning in a large bowl, add the chicken and toss to coat. Leave to marinate in the fridge for at least 4 hrs or overnight if possible.

  3. Preheat the oven to gas 9, 240°C, fan 220°C. Mix the remaining spices with the flour and the breadcrumbs and tip half onto a large plate (using half the flour at a time stops too many clumps forming; add the rest when you run out). In turn, take each piece of chicken from the marinade and dip into the flour mix to coat on both sides. Transfer to a wire rack set over a baking tray and repeat until all the chicken is coated. Discard any leftover marinade.

  4. Spray each chicken piece with 2-3 sprays of sunflower oil. Cook for 30-35 mins at the top of the oven, until the juices run clear when a skewer is inserted into the thickest part of the meat. Serve with the lime wedges for squeezing over, and the pink slaw, if you like.


Quick Tips:


Cooking on a wire rack over a baking tray helps keep the chicken crisp all over as it bakes without the need for frying.