Deconstructing fried chicken

I love fried chicken! That crunchy skin, the moist meat, the satisfying taste of multiple spices.  But what I don't love is the fact that it is fried!  So fried chicken has become an indulgence.  Something to partake of only for occasional pleasure.

I believe marinating chicken is essential to create flavor and ensure moist, tender meat.  I marinate my chicken overnight in a creamy mixture of mayonnaise, sour cream, milk, and barbecue spices. (Others swear by buttermilk, but really, how often do you have that on hand?)

Unfortunately, a marinade can up the calorie count.  As intended, much of a marinade is absorbed by the chicken, including most, if not all, of the fat, sugar, and salt!  Add to that the dietary consequences of frying chicken in oil, and fried chicken deserves to be on the banned list.

You can, however, create a flavorful, crunchy imitation of fried chicken.  All it takes is a willingness to experiment and play with your food!

Jane’s (sure it's bad for you) fried chicken

Three bone-in chicken breasts

1 c. mayonnaise

1 c. sour cream

2 c. milk

2 TB. barbecue seasoning

2 TB. brown sugar

2 TB. kosher salt

2 c. flour

1 c. crushed corn flakes

1 TB. garlic powder

1 TB. cayenne pepper

1 TB. onion powder

1 TB. dry parsley

2 tsp. dry mustard

Vegetable oil

In a large bowl, whisk together the mayonnaise, sour cream, milk, 1 TB. salt, 1 TB. brown sugar, and barbecue seasoning.  Place the chicken breasts in the bowl, turning the chicken until it is well-covered in the mixture.  Cover and refrigerate overnight.

To a gallon-size zipper bag, add the flour, 1 TB. salt, garlic powder, pepper, onion powder, dry parsley, 1 TB. brown sugar, and dry mustard.  Seal the bag and shake well.  Remove the chicken breasts from the marinade and lightly pat with paper towels, leaving the chicken slightly wet to catch the flour mixture.  Discard the marinade.  Place each breast in the bag and shake until well covered.  Let rest for a half hour on a rack over a paper towel-lined cooking sheet.

Add about three inches of vegetable oil to a large frying pan.  Heat to 350 degrees.  While the oil is heating, coat each chicken breast with the flour mixture again.  Fry the chicken in the pan, about 10-15 minutes on each side, until the internal temperature reaches 165 degrees.  Immediately remove the chicken from the pan and drain on the wire rack.

About frying chicken:  It is very important that the oil used for frying is 350 degrees!  Otherwise, the chicken will not fry properly and the coating will slough off.

Jane's fried chicken,deconstructed

Three bone-in chicken breasts, skin on

>Fat alert:  Bone-in, skin-on chicken breasts are considered fattier than boneless, skinless chicken breasts.  While the latter may be substituted for the former, in this recipe, the bones and the skin add considerable flavor in the cooking process.  If possible, remove the skin after cooking. 

1 c. mayonnaise

>Fat alert:  Mayonnaise is high in fat.  However, low and non-fat versions are available. Greek or a low-fat yogurt may also be used.

>Health alert:  Check the labels of any substitutions carefully.  To mimic the flavor of  full-fat mayonnaise, many products increase the sugar and salt content.   

>Ingredient alert:  If you opt to use low or non-fat mayonnaise, taste it first.  Some are very bland and will require the use of additional barbecue seasoning.  In additional, the lower the fat, the less creamy the mayonnaise.  It may be necessary to increase the amount of milk added to ensure a creamy consistency of the marinade. Greek yogurt has a very strong taste, and may be distasteful to some.

 1 c. sour cream

>Fat alert:  Sour cream is high in fat.  Low or non-fat sour cream, plain low or non- fat yogurt, or Greek yogurt, may be substituted. 

>Ingredient alert:  The use of any kind of yogurt will change the flavor of the marinade, and it may be necessary to adjust the seasoning according.  In addition, Greek yogurt has a very strong taste, and may be distasteful to some.

2 c. milk

>Fat alert:  Whole milk is high in fat.  Low or non-fat milk may be substituted. 

2 TB. barbecue seasoning 

>Health alert:  Barbecue seasoning is a combination of spices, salts and sugars, and sometimes, MSG.  There are many versions available.  Read the label carefully. 

2 TB. brown sugar

>Health alert:  Sugar enhances the flavor of the chicken and encourages osmosis.  Fortunately, it can be replaced with a product like Splenda Brown Sugar Blend, or eliminated, as long as the salt is retained in the marinade.

2 TB. kosher salt

>Ingredient alert:  Salt enhances the flavor of the chicken and also encourages osmosis.  It can be replaced with a light salt, or less salt.  However, the salt is essential to osmosis, and is the key to ensuring the marinade is properly absorbed. 

2 c. flour

>Health alert: If you are counting carbohydrates, or require gluten-free foods, white flour can be a problem.  Try white bean, corn, or a gluten-free substitute.

1 c. crushed corn flakes

>Health alert:  Corn flakes are a high-glycemic food. They can be replaced with bran flakes, and other high fiber cereals, crushed crackers, or Panko or whole wheat bread crumbs.  Crunch is the objective!  Be sure to check the labels of whatever product you select.  You don’t want to substitute one health risk for another!

1 TB. garlic powder

1 TB. cayenne pepper

1 TB. onion powder

1 TB. dry parsley

2 tsp. dry mustard

Vegetable oil 

>Fat alert:  Guess what?  Fried food is high in fat, and is actually bad for you!  Rather than entertain a discussion on which oil is better to fry in, just skip the frying pan, and bake it!  Your arteries will thank you!  Bake the chicken on a rack at 350 degrees for an hour or until the internal temperature reaches 165 degrees.  The breasts may be lightly sprayed with PAM, or another cooking or butter spray, to aid crunch and browning.