The allure of crispy, golden fried chicken is undeniable. It's a comfort food, a celebratory dish, and a staple in many cultures. Fried chicken was first brought to our country by Scottish immigrants and later perfected in America by Southerners who added spices and new flavoring. During the 19th century the combination of flour and lard with chicken, cooked in a heavy pan placed over a flame, was the beginning of fried chicken. It quickly became an American staple for several reasons, including its affordability compared to other meats, and its ease of preservation. But the traditional method of deep-frying, while delicious, often comes with health concerns. Since it is usually prepared with fat and oil, fried chicken is pretty unhealthy, and its contents are often known to be potentially artery-clogging. The good news is that you can still enjoy the satisfying crunch and flavor of fried chicken without the excess oil and unhealthy fats. This article explores various healthy alternatives to fried chicken, offering methods and recipes to satisfy your cravings without compromising your well-being.
Understanding the Drawbacks of Fried Chicken
Before diving into alternatives, it's important to understand why traditional fried chicken isn't the healthiest option. The primary concern lies in the cooking method: deep-frying. This process involves submerging food in hot oil, which leads to:
- High Fat Content: Fried chicken absorbs a significant amount of oil, drastically increasing its fat content.
- Increased Calorie Count: The added fat contributes to a higher calorie count, potentially leading to weight gain.
- Unhealthy Fats: Many restaurants and home cooks use oils high in saturated and trans fats, which can raise cholesterol levels and increase the risk of heart disease.
- Acrylamide Formation: High-temperature frying can create acrylamide, a chemical compound classified as a probable human carcinogen.
- Nutrient Loss: Deep-frying foods, especially vegetables, can cause them to lose nutrients.
Healthier Cooking Methods: Beyond the Deep Fryer
The key to enjoying "fried" chicken in a healthier way lies in exploring alternative cooking methods that minimize oil absorption while still delivering a crispy and flavorful result. Here are several methods you can use to prepare food without soaking it in a pool of sizzling oil:
- Oven-Roasting: This method involves cooking food in the oven at a moderate to high temperature. From vegetables to chicken and fish, there's just about no limit to the types of foods you can roast in the oven. Roasting allows the food to cook evenly, developing a slightly crispy exterior.
- Oven-Frying: This method involves coating food in a light layer of oil and breadcrumbs and cooking the food at a high temperature in the oven. By using a light coating of oil and breadcrumbs, you can achieve a crispy texture similar to that of fried food.
- Sauteing: You'll toss food in a shallow pan with a small amount of oil or butter over high heat. This method is best for smaller pieces of food that cook quickly.
- Stir-Frying: To stir-fry food, quickly cook it in very hot oil while frequently stirring the ingredients, thereby adding tons of flavor. Using a wok or large skillet, stir-frying allows you to cook food quickly and evenly with minimal oil.
- Pan-Frying: When cooking with this method, you'll need a relatively modest amount of oil compared to deep frying. Pan-frying involves cooking food in a skillet with a moderate amount of oil.
- Air-Frying: This cooking method has boomed in popularity over the past few years, largely due to its convenience and quick cooking time. It circulates hot air around your food to cook it while giving it a crunchy texture. Air-frying uses hot air to circulate around the food, creating a crispy exterior with minimal oil.
- Steaming: Steaming, on the other hand, gently cooks foods and renders them tender, vibrant, and packed with flavor.
Recipes for Healthier "Fried" Chicken
Here are some recipes that utilize these healthier cooking methods to create delicious and satisfying alternatives to traditional fried chicken:
Baked "Fried" Chicken
This recipe focuses on achieving a crispy coating and juicy interior through baking.
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- Key Ingredients: Chicken pieces (dark meat is often more flavorful), skimmed milk, breadcrumbs, dried oregano, garlic powder, dried paprika, grated Parmesan cheese, salt, and pepper.
- Method: Preheat oven to 400°F/200°C. Put the bread crumbs in a shallow bowl and mix in the oregano, garlic powder, paprika, Parmesan cheese, salt & pepper. Add the breadcrumb mixture to a sealable food storage bag. Add the chicken to another bowl and pour over the milk. Add the chicken piece by piece to the bag with the bread crumbs (three pieces should be added to the bag at a time). Seal the bag and shake to coat with the breadcrumbs. Place the chicken in a dry 9×13 inch baking dish lined with nonstick foil. Spray with cooking spray. Bake in the preheated oven for 30 minutes. Check to see if the chicken has browned. If needed, spray with cooking spray and bake another 15 minutes. Remove from the oven and drain on paper towels. Enjoy!
- Healthier Swaps: Using skimmed milk instead of whole milk reduces fat content. Baking instead of frying significantly reduces oil absorption. Season Generously. When making oven-fried chicken, season your chicken with salt at every stage. Add salt and pepper to the flour and milk. Don’t Crowd the Pan.
- Nutritional Information (Per Serving): Calories: 316 | Carbohydrates: 13g | Protein: 21g | Fat: 20g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 112mg | Sodium: 175mg | Potassium: 306mg | Fiber: 1g | Sugar: 2g | Vitamin A: 307IU | Vitamin C: 1mg | Calcium: 67mg | Iron: 2mg
Chicken-Fried Chicken (Pan-Fried)
This recipe offers a lighter take on a Southern classic using pan-frying and healthier ingredients.
- Inspiration: Reprinted with permission from Healthier Southern Cooking by Eric and Shanna Jones, Page Street Publishing, co. 2022. “No, not chicken-fried steak. Chicken-fried chicken.” I can’t tell you how many times I’ve had to repeat this as if others are in denial that chicken-fried chicken is a thing. Well, in the South, it is a huge thing.
- Key Ingredients: Boneless, skinless chicken breasts, smoked paprika, black pepper, garlic powder, chili powder, Himalayan pink salt, ground thyme, cayenne pepper, sunflower oil, large eggs, canned light coconut milk, Sriracha sauce, all-purpose flour, cornstarch, baking powder, unsalted butter, minced garlic, 2% milk, grated Parmesan cheese, dried oregano, onion powder.
- Method: Makes: 4 servings Ingredients1 pound (454 g) boneless, skinless chicken breasts2 teaspoons (4 g) smoked paprika3 teaspoons (6 g) black pepper, divided1 1/2 teaspoons (5 g) garlic powder, divided1 teaspoon chili powder2 teaspoons (4 g) Himalayan pink salt, divided1/2 teaspoon ground thyme1/4 teaspoon cayenne pepper2 cups plus 2 tablespoons(510 ml) sunflower oil2 large eggs1/2 cup (120 ml) canned light coconut milk1 tablespoon (15 ml) Sriracha sauce2 1/4 cups (281 g) all-purpose flour, divided2 tablespoons (16 g) cornstarch1 teaspoon baking powder2 tablespoons (28 g) unsalted butter1 tablespoon (9 g) minced garlic2 cups (480 ml) 2% milk1 tablespoon (6 g) grated Parmesan cheese1 teaspoon dried oregano1/2 teaspoons onion powder InstructionsCut each of the chicken breasts in half. Cover the chicken with plastic wrap, and lightly pound it with a meat tenderizer until it is 1/2-inch thick. Season the chicken evenly with the smoked paprika, 2 teaspoons of the black pepper, 1 teaspoon of the garlic powder, chili powder, 1 teaspoon of Himalayan pink salt, thyme and cayenne pepper. In a large bowl, mix together the eggs, coconut milk and Sriracha sauce. Submerge the chicken into the egg mixture. Allow the chicken to marinate for 15 minutes in the refrigerator. In a large ziplock bag, combine 2 cups of the flour, 1⁄2 teaspoon of Himalayan pink salt, cornstarch and baking powder. Place the marinated chicken breasts in the flour mixture. Close the bag, shake it well to coat the chicken and then place it in the refrigerator for 15 minutes. Heat 2 cups of sunflower oil in a deep 12-inch skillet over medium-high heat. Preheat the oven to 175°F. Add the chicken to the skillet and pan-fry it for 4 minutes on each side, until it is golden brown and crispy and its internal temperature reaches 165°F. Transfer the fried chicken to a large nonstick baking sheet, then place the baking sheet in the oven to keep the chicken warm while you make the gravy. Next, heat a 2-quart saucepan over medium heat. Add the remaining 2 tablespoons of sunflower oil and the butter. Once the butter has melted, add the minced garlic and cook it for 1 minute. Stir in the remaining 1/4 cup flour to form a thick paste, then add the milk. Stirring the mixture constantly, add the Parmesan cheese, oregano, onion powder, remaining 1 teaspoon of black pepper, remaining 1/2 teaspoon garlic powder and remaining 1/2 teaspoon of Himalayan pink salt. Reduce the temperature to low and cook the gravy for 8 to 10 minutes, until it is thick and silky.
- Healthier Swaps: Using light coconut milk instead of buttermilk reduces fat and calories. Pan-frying in sunflower oil provides a healthier fat option compared to traditional lard or saturated fats. The gravy is thick and can hold its own, yet made with lighter ingredients, so it doesn’t weigh you down.
Other Healthier "Fried" Alternatives
- Air-fried chicken wings: There's no oil needed for these chicken wings. Let the air fryer work its magic and deliver some extra crispiness.
- Baked "fried" pickles: These oven-fried pickles are an excellent alternative to the fried version of this snack. Plus, they're ready in under 30 minutes.
- Air-fried French fries: Are fries that aren't fried still called "fries?" These air-fryer French fries are seasoned with garlic powder, salt, and pepper and coated in minimal oil.
- Oven-baked jalapeño poppers: Give a classic appetizer a twist with these oven-baked jalapeño poppers.
- Baked mozzarella sticks: These baked mozzarella sticks are a great alternative to those classic fried cheesy sticks.
- Baked sweet potato fries: Switch out your regular fries for these baked sweet potato fries.
- Pan-fried spring rolls: Cut back on the oil with this alternative to deep-fried spring rolls.
- Zucchini chips: Who said chips are only made from potatoes?
- Sweet potato chips: If you're a fan of potato chips, here's another baked version of this classic snack.
- Garlicky steamed vegetables: If you're after the crunch of fried foods, this vegetable medley is steamed just enough that the veggies maintain their crunch.
Tips for Creating Healthier "Fried" Chicken
Beyond specific recipes, here are some general tips for making any "fried" chicken dish healthier:
- Choose Lean Protein: Opt for skinless, boneless chicken breasts or lean cuts of chicken thighs to reduce fat content.
- Use Healthy Oils: If a recipe calls for oil, choose options like olive oil, avocado oil, or sunflower oil, which are lower in saturated and trans fats.
- Control Portion Sizes: Even healthy alternatives should be enjoyed in moderation.
- Season Generously: Season Generously. When making oven-fried chicken, season your chicken with salt at every stage. Add salt and pepper to the flour and milk.
- Don’t Crowd the Pan:
- Experiment with Spices: Use a variety of herbs and spices to add flavor without relying on excessive salt or unhealthy sauces.
- Pair with Healthy Sides: Complement your "fried" chicken with a side of steamed vegetables, a fresh salad, or a whole-grain side dish.
The Convenience Factor: Meal Delivery Services
If you want to incorporate alternatives to fried foods in your diet without the hassle of preparing and cooking them, Meal Village has you covered. With access to a menu of more than 130 options every week, you'll find low- or oil-free meals that perfectly suit your fancy.
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