The best low fat and healthy foods are those every parent,every doctor,every gym instructor,every nutritionist rave about and stress about all the times -"Fruits,Veggies, and whole grains" and something not everybody are die hard fan of or strictly follows but when it comes to non-vegetarian options-Chickens,fishes,eggs etc can add a zing to our healthy yet yummy diet style as they are not only low fat but also more or less equally loaded with health benefits and preferred by all (mostly & especially kids).And the most important,low fat meat version is the staple of many non-vegetarian homes,Chicken the great .
Chicken's health benefits are enormous.Did you know ? - It helps in building muscles,improves immunity,increases appetite,keeps bones,heart healthy, prevents from Cancer,heart disease,Arthritis,aids in children's growth,is also an anti-depressant and moreover,soothes PMS symptoms in women and spikes testosterone levels in men (Courtesy:Boldsky.com).Well,sounds like a perfect must-have family food ...heehee..Isn't it?
At my home I am not that crazy about Chicken ,obviously as I lean more towards all junk ,fatty and sweet stuffs than healthy options :P and so my favorite meat is Goat the great(Red/Danger meat).However,on the other hand ,my better half (another reason why he is better than me :P ) likes Chicken and healthy foods mostly.
For our health reason, I am trying my best to keep our diet as healthy as possible.Chicken is healthy depending upon the way it is cooked.So,I either go for curries which is time taking and elaborate or I go the quicker way,where all you need are minimal things to mix,toss and coat and simply bake for few minutes and done,a dish as tasty ,crunchy and healthy can be enjoyed guilt-free,hassle-free and happily.That's why I love baked chicken that is tender and moist inside yet crispy from outside .Yum right?
So,this is how I make crispy baked chicken :
Crispy Baked Chicken
Ingredients
Boneless,skinless Organic Chicken breasts (Tenderloins) - 4 nos
Buttermilk - 1 cup
Chilli powder/Hot sauce - 1 teaspoon
Ground black pepper - 1/2 teaspoon
Any Poultry Seasoning mix (I used McCormick's) - 1 -2 teaspoons
Buttermilk - 1 cup
Chilli powder/Hot sauce - 1 teaspoon
Ground black pepper - 1/2 teaspoon
Any Poultry Seasoning mix (I used McCormick's) - 1 -2 teaspoons
Salt - 1 teaspoon
Egg - 1 no
Water- 1 tablespoon
Canola Oil/Cooking Oil - 1 tablespoon
Bread crumbs + Cereal crumbs -1 cup
Non stick cooking spray
Method:
- Preheat oven to 400 degree F.
- Spray 13*9 inch baking pan with nonstick cooking spray.Keep it aside.
- Pulse 1/2 cup of any cereal like bread crumbs(type) and mix it with 1/2 cup of original breadcrumbs and keep it aside.
- Beat egg with water in a bowl and keep it aside.
- In a medium bowl,whisk well the buttermilk,hot sauce,little (1/3rd spoon) black pepper and little seasoning.Add the chicken breasts to the bowl and mix/soak well.Let it marinate in the refrigerator overnight or for atleast 30-40 minutes.
- Remove the chicken from the marinade and discard the buttermilk mixture.Season the chickens with salt,remaining pepper ,seasoning mix and a teaspoon of oil.Mix well.Keep it aside for 10 minutes in refrigerator(optional step to absorb the spices).
- Dip each chicken breast into the egg-water mixture and coat all the sides well with the cereal-bread crumb mixture.
- Pour rest of the oil into the baking pan and swirl to make sure the pan is well oiled.
- Now place each chicken breast piece in to the pan.
- Once gain lightly spray on the top.Place it in the oven and bake it uncovered for 20-25 minutes,then lower the heat to 350 and flip it carefully and cook for additional 25-30 minutes until just cooked through (no longer pink inside and coat becomes crispy) and juices run clear when pierced with a fork or knife.
- Serve it as it is with any of your favorite sauce,salad,dressings and veggies or as you wish to eat it.
- Buttermilk marination makes sure the chickens comes out tender and moist.The longer the marination the better.
- I ran out of bread crumbs so used the cereal and bread combo.You can use either as the coat as well.
- You can even put the cereals in zip plastic bags and using a rolling pin, crush it into bread crumb form.
- You can even use any Garam Masala instead of the poultry blend.Any spice blend will do.
Eat,love,live DELICIOUSLY,
