Unfried Crispy Chicken with Tabasco and Pecans
Crunchy, juicy Southern fried chicken without the skin? It's easy, and good for you.
October 28, 2007 and December 16, 2007
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Preparation Time: 10 minutes
Marinating Time: 30 minutes
Cooking Time: 35 minutes
Servings: 4
Calories: 247 per serving
Percent from Fat: 30%
Cusine: American
Course: Meat
Food as MedicineSM Ingredient: Chicken
Food as MedicineSM Tip
Deep frying a naturally lean source of protein like free-range chicken produces some naturally bad for you additives like hydrogenated fats, which can raise levels of bad cholesterol, lower the good cholesterol, and inflame your arteries.Culinary Taste Tip
The longer the marinade, the more "heat" from the hot pepper sauce, and the more flavor for you.Culinary Technique Tip
Removing skin from chicken reduces fat content by half.Ingredients
4 (6 oz.) bone-in chicken breasts, preferably organic3/4 cup low fat buttermilk
1 teaspoon hot pepper sauce, such as Tabasco
1/2 cup finely crushed whole grain ranch flavored crackers, such as Kashi (about 18 crackers)
1/4 cup finely chopped pecans
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Olive oil cooking spray *
Preparation
Remove and discard skin from chicken breasts and place the chicken in a 1 gallon plastic food storage bag. Pour buttermilk and hot sauce over chicken. Close bag securely, turning to coat. Refrigerate at least 30 minutes or up to 24 hours.Heat oven to 400°F. Combine cracker crumbs, pecans, salt and pepper in a shallow plate or pie plate. Remove each chicken breast from bag letting excess buttermilk drip back into bag. Place meaty side of breast into crumbs, pressing down firmly on bones so crumbs adhere well to chicken. Place bone side down on baking sheet. Repeat with remaining 3 chicken breasts. Coat chicken lightly with olive oil cooking spray. Bake 35 minutes or until chicken is no longer pink in center and crumbs are golden brown. Use a spatula to transfer chicken to serving dishes as tongs may disturb the coating.
Substitutions
Walnuts may replace the pecans and any flavor of Kashi cracker may replace the ranch flavor, if desired.Tips
Soaking the chicken in buttermilk creates a velvety texture for the breast meat. In the South, the chicken is rolled in seasoned flour and deep fried in hydrogenated fat. This healthy version is less messy as it bakes unwatched to free up time to prepare one or two side dishes. Serve the chicken with sherried mustard (2 tablespoons Dijon or grainy mustard combined with 1 tablespoon dry sherry) and cranberry chutney, if you like.*Pour extra virgin olive oil into a small squirt bottle.
Nutritional Analysis
Total fat (g): 8; Fat calories (kc): 73; Cholesterol (mg): 80; Trans fatty acids (g): 0; Saturated fat (g): 1; Polyunsaturated fat (g): 2; Monounsaturated fat (g): 3.5; Fiber (g): 1; Carbohydrates (g): 9; Sugar (g): 2; Protein (g): 34 ; Sodium (mg): 456; Calcium (mg): 43.Click here to receive new ChefMD® recipes via e-mail.
Comments on Unfried Crispy Chicken with Tabasco and Pecans
From: kmbr63
When I clicked on Diabetes as the condition this recipe popped up. No where in your comments does it say how this recipe is good at helping Diabetes. Yes I realize that diabetes and heart disease can go hand in hand but if you are going to have it under that heading shouldn't you at least comment on how it affects the blood sugar or something?
From: djbj39175
kmbr63 heart disease and diabetes doesn't just go hand and hand, you are actually as high for heart disease risk as if you had already had a heart attack. You need to speak with your physician or nutritionist about the metabolic syndrome. The link between high blood sugar, high blood pressure, high cholesterol and even low thyroid is proven and any measure to treat one condition has the by-product of helping to manage the others.
From: AlidaLee
This recipe is a family favorite! The chicken comes out perfect every time :-)
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