"Healthy" Fried Chicken
Photo: Healthy Meals For Less
Ingredients
3 cups buttermilk
1 tablespoon Louisiana Hot Sauce
Dark meat (2 legs, 2 thighs, 2 wings), skin removed
2 cups whole-wheat flour
3 tablespoons Creole Seasoning
1 teaspoon garlic powder
1 teaspoon dried or rubbed sage
Cooking spray
1/2 onion
1 jalapeno
3 strips of turkey bacon
Any greens (we used kale but you can also use collard greens, cabbage, or mustard greens)
1/2 cup vinegar
1/2 cup chicken or vegetable stock, or water
Preparation
1
Preheat oven to 425.
2
First, your chicken will have marinated over night.
3
When you’re ready, get out a second bowl and mix in the dry ingredients. Take the chicken out of the marinade and then coat with the dry ingredients.
4
Then put it back in the marinade for a second coat
5
and finally back in the dry ingredients.
6
We got a rack and placed it on a baking sheet so it evenly cooks.
7
Once the chicken is positioned, spray it with cooking spray.
8
Put in the oven for 45 minutes-1 hour.
9
While the chicken is in the oven, start those southern greens…
10
For the so. greens, pan with olive oil and heat up.
11
When hot, add the onions, jalapenos, and bacon and put on medium heat. Let the bacon brown and the onions get translucent.
12
When they’re good, add the greens, vinegar, stock, or water.
13
Cover and let simmer for a good half hour, stirring occasionally.
.
Yield:
3.0 Servings
Added:
Friday, January 28, 2011 - 6:52am
