KFC style chicken

KFC style chicken

A way to create a lovely, crispy, KFC style chicken without all the fat!

time

15 mins

pan

25 mins

fire

273 kcal

time

15 mins

pan

25 min

fire

273 kcal

KFC style chicken

SERVES

4

DIFFICULTY

EASY

SERVES

4

Difficulty

EASY

Fairly recently my husband and I got stuck in terrible traffic on a long road trip, and had the choice of McDonalds, Harvester or KFC. As we wanted to be quick I said I fancied trying KFC- I hadn’t had it since I was a kid when it was a big treat that we only ever had with my Uncle and cousins. I could have gone for a healthier rice box but I was really curious to see if the chicken was as good as I remembered… it tasted really good and I could see how you could get addicted to it, but afterwards I felt really queasy and I think it must have been the amount of fat and grease in it- particularly since being on Slimming World I just don’t eat oily fatty food like that any more. It’s the crunchy, spicy coating that tastes so nice (and I’m sure to an extent the fat!) so I thought I’d have a go at making something similar but much healthier.

The weetabix do a great job of providing a crunchy coating, and I think this mix of herbs and spices works really well. It might look like a long list, but it would be so easy to make up your own ‘KFC spice mix’ so it’s ready the next time you need it, and then it would be a really quick meal!

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KFC style chicken

Servings: 4
A way to create a lovely, crispy, KFC style chicken without all the fat!
Syn-free
Healthy extra: B
Print Recipe
15 mins
25 mins

Ingredients

  • 4 Weetabix
  • 1 tsp oregano
  • 1 tsp chilli powder
  • 1 tsp garlic powder
  • 1 tsp dried sage
  • 1 tsp dried marjoram
  • 1 tsp dried basil
  • 1 tsp black pepper
  • 1 tsp onion powder
  • 1 tsp salt
  • 1 tsp cayenne pepper
  • 1 chicken stock cube
  • 1 tbsp paprika
  • 4 good sized chicken breasts
  • zest of 1/2 lemon
  • 1 large egg
  • Low calorie cooking spray

Instructions

  • Preheat the oven to 180c
  • Put the weetabix, all the herbs and spices, and the lemon zest into a food processor and whizz until well combined
  • Cut each chicken breast in half across the fat part in the middle
  • Dip each bit of chicken into beaten egg, shake off excess, and then roll in the weetabix mix to cover thoroughly
  • Place onto a greaseproof paper covered baking tray, sprayed with low calorie cooking spray
  • When all the chicken is covered, spray generously with low calorie cooking spray and pop into the oven for 20-25 minutes.
  • The chicken should be cooked through, and the coating crisp.

Notes

I've used breasts here as thighs tend to be a bit more fatty- thighs taste great, just make sure that you trim away as much of the excess fat as possible.
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