"Healthy" Fried Chicken Recipe

Name: "Healthy" Fried Chicken
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3 cups buttermilk; 1 tablespoon Louisiana Hot Sauce; dark meat 2 legs, 2 thighs, 2 wings, skin removed; 2 cups whole wheat flour; 3 tablespoons creole seasoning; 1 teaspoon garlic powder; 1 teaspoon rubbed sage or dried; cooking spray; 1/2 onion; 1 jalapeno; 3 strips turkey bacon; greens we used kale but you can also use collard greens, cabbage, or mustard greens; 1/2 cup vinegar; 1/2 cup chicken stock or water

Servings: persons

3 cups buttermilk
1 tablespoon Louisiana Hot Sauce
dark meat 2 legs, 2 thighs, 2 wings, skin removed
2 cups whole wheat flour
3 tablespoons creole seasoning
1 teaspoon garlic powder
1 teaspoon rubbed sage or dried
cooking spray
1/2 onion
1 jalapeno
3 strips turkey bacon
greens we used kale but you can also use collard greens, cabbage, or mustard greens
1/2 cup vinegar
1/2 cup chicken stock or water

1
Preheat oven to 425.
2
First, your chicken will have marinated over night.
3
When you're ready, get out a second bowl and mix in the dry ingredients. Take the chicken out of the marinade and then coat with the dry ingredients.
4
Then put it back in the marinade for a second coat
5
and finally back in the dry ingredients.
6
We got a rack and placed it on a baking sheet so it evenly cooks.
7
Once the chicken is positioned, spray it with cooking spray.
8
Put in the oven for 45 minutes-1 hour.
9
While the chicken is in the oven, start those southern greens...
10
For the so. greens, pan with olive oil and heat up.
11
When hot, add the onions, jalapenos, and bacon and put on medium heat. Let the bacon brown and the onions get translucent.
12
When they're good, add the greens, vinegar, stock, or water.
13
Cover and let simmer for a good half hour, stirring occasionally.

1529

kcal

Calories

142

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 3 cups buttermilk, 1 tablespoon Louisiana Hot Sauce, dark meat 2 legs, 2 thighs, 2 wings, skin removed, 2 cups whole wheat flour, and more.

Yes, "Healthy" Fried Chicken falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

"Healthy" Fried Chicken

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions