Crispy chicken

If you love Southern fried chicken you’ll be amazed with this healthy makeover- some clever swaps mean taste isn’t compromised

  • Prep:15 mins
    Cook:20 mins
    plus 1 hr or overnight marinating
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 319
  • fat 10.5g
  • saturates 1.1g
  • carbs 18.6g
  • sugars 2.2g
  • fibre 0.8g
  • protein 37.1g
  • salt 0.7g

Ingredients

  • 2 large handfuls of frozen potato wedges, about 350g/12oz
  • 2 tbsp tomato ketchup
  • 2 small skinless boneless chicken breast fillets, or 1 large one cut into 2 lengthways
  • 1 small packet of ready salted crisps
  • 1 tbsp sunflower oil
  • red pepper, carrot and cucumber sticks and mayonnaise, to serve

Tip

Chilli powder

The hot chilli powder gives a nice bite to the coating mix – but if you prefer it milder, add just a pinch of hot or mild chilli powder. Or leave it out altogether.

Breadcrumbs

Panko breadcrumbs are Japanese dried bread flakes, used traditionally in coating chicken in katsu curries. When fried, they absorb less fat than regular breadcrumbs and stay light and crisp once cooked.

How we made crispy chicken healthier

By using lean, skinless chicken breasts; By using buttermilk to provide a low-fat coating for the crumb mix to stick to; By frying the chicken in rapeseed oil then cooking in the oven. 

MPU 2

Method

  1. Preheat the grill to high. Lay the wedges in a single layer on a baking tray and grill for 10 minutes, turning them once or twice until golden.

  2. While the wedges are cooking, prepare and cook the chicken. On a plate, spread the ketchup over the chicken. Using your hands, crumble over the crisps and press them into the chicken so they stick on (this is a fun, messy job children will enjoy). Now you will need to wash your hands.

  3. Heat the oil in a frying pan, preferably non-stick, and fry the chicken over a lowish heat for about 5 minutes on each side. Resist the temptation to move the chicken around – simply let it cook on one side, turn it once carefully with a fish slice, then cook on the other side until it’s crispy. Serve the chicken with the potato wedges, the crunchy vegetable sticks and blobs of mayonnaise for dipping the sticks into.

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