Tuesday, August 24, 2010

Fried Chicken, Volume I...of too many

Laura and I were talking yesterday about the make up of Paula's Top 100. Not only do we not understand how they came up with this magical list, but were are also disappointed with the mix of recipes. The majority of recipes are shrimp and chicken with a few salmon and beef. Of the chicken recipes, there are at least 5 fried chicken recipes!!! As a dietitian, fried chicken is not a common occurrence in our house, but with the spirit of Foodies Not Fatties, I made Paula's fried chicken anyway.

I certainly was not going to batter and deep fry these little guys, so I had to come up with different ingredients to make them healthier. Two big changes were using skinless chicken legs and Fiber One Cereal.

I have been able to purchase skinless drumsticks before, but lately I haven't been able to find them. One tip I find helpful is using a dishcloth to help remove the skin. The skin tends to be very slimy and hard to pull off. If you use a dry cloth it will grab the skin and you can pull it off with no problem.

Instead of deep frying the chicken I baked it in the oven. Just spray the pan with Olive or Canola oil and then spray the chicken. Having the oil on the coating will hep it crisp up.

One thing that surprised me about this recipe, was that it actually looked like fried chicken. The dark color of the Fiber One cereal gave it a nice "fried" color. I might actually broil the chicken a bit longer to give it the "fried" texture.

Overall the chicken tasted okay. I wasn't thrilled or disgusted. I am looking forward to trying some of the other fried chicken recipes. I have lots of new ideas to test out!

I am having some technical difficulty with my label so all I have are the new nutrition facts. I will try to update this once I get things working.

1 drumstick
Calories: 141
Fat: 5.3 g
Sodium: 114 mg
Fiber: 5.3 g

Fried Chicken Numero Uno
1 tsp black pepper
1/2 tsp salt substitute
2 tsp Canola oil
1/2 cup Egg Beaters
1/3 cup water
1/4 cup white flour
3/4 cup whole wheat flour
1/2 Fiber One cereal, finely ground
2 lbs skinless drumsticks

Heat oven to 350 degrees.

Mix eggs and water in shallow dish. Mix all flour, cereal and seasonings in another shallow dish. Dip drumsticks in egg mix then roll in flour mixture. Place on baking sheet. Spray with Canola oil.

Bake until chicken reaches 165 degrees (about 45 minutes) flipping chicken halfway through. For a crispier texture, broil for the last 5 minutes.


  1. This recipe looks really good. It is on "To Try" list. Have you thought of adding a little corn meal to the coating for some added crunch?

  2. I am a big fan of fiber one...and I love how you turned a very unhealthy recipe into something that is much more heart friendly. You guys never let me down!