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KFC style chicken

BY:
Pip
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A way to create a lovely, crispy, kfc style chicken without all the fat!

15 mins

25 mins

273 kcals

serves 4

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KFC STYLE CHICKEN

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


  • Author: Pip Payne
  • Total Time: 40 minutes
  • Yield: 4 1x

Description

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

Syn-free

Healthy extra: B


Ingredients

Scale
  • 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

  1. Preheat the oven to 180c
  2. Put the weetabix, all the herbs and spices, and the lemon zest into a food processor and whizz until well combined
  3. Cut each chicken breast in half across the fat part in the middle
  4. Dip each bit of chicken into beaten egg, shake off excess, and then roll in the weetabix mix to cover thoroughly
  5. Place onto a greaseproof paper covered baking tray, sprayed with low calorie cooking spray
  6. When all the chicken is covered, spray generously with low calorie cooking spray and pop into the oven for 20-25 minutes.
  7. 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.

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes

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