Flash Fried Chicken (serves 4)
Flash frying is a high-heat deep-frying technique used to rapidly brown small pieces of quick cooking or par-cooked food to avoid overcooking them before browning.
Ingredients 3 cups low-fat , low-sodium chicken broth Salt Granulated Garlic / Garlic powder 4 skinless , bone-in chicken thighs 2 quarts olive oil or grapeseed oil 1 1/2 cups whole wheat flour 1 cup whole wheat panko bread crumbs (can be found in most specialty grocers and local Asian market)
move from the liquid, pat them dry and set them aside on a plate. While the chicken poaches, pour the oil into a large pot with high sides, and bring it to 400째 over high heat. Set a rack over several layers of paper towels (for draining the chicken). In a shallow dish, combine the flour with half of the paprika, celery salt, black pepper, 1 teaspoon salt and the cayenne. Use a whisk and thoroughly combine the ingredients. In another dish combine bread crumbs with remaining half of dry ingredients and mix thoroughly. Combine the warm chicken thighs with the buttermilk in a large bowl, coating them completely. Dredge the thighs in the seasoned flour. Then dip the thighs in the buttermilk and dredge them in the panko crumbs, to coat the chicken. Shake off any excess bread crumbs. Fry the chicken, 2 pieces at a time, in the hot oil until deep golden brown, 30 seconds to 1 minute. Drain on rack, and serve immediately. Nutritional Information Per Serving: 204 Calories, 10.9g Fat, 20g Protein, 7g Carbohydrates, 3g Fiber,
1 Tbsp. sweet paprika 1 1/2 tsp. celery salt
1 tsp. salt
Spicy Mixed Greens
1/2 tsp. cayenne pepper
(serves 6)
1 Tbsp. freshly ground black pepper
2 cups low-fat buttermilk
Ingredients
Directions Heat the chicken broth in a medium saucepan over high heat, seasoning it generously with salt and granulated garlic. Add the chicken thighs to the pan and bring the broth to a simmer. Cover, and reduce the heat to low. Simmer gently until the chicken is tender, about 30 - 40 minutes. ReVisit www.belle-noir.com
1 lb greens (1/2 collards, 1/2 mustard) 1 onion, chopped 1/2 cup prepared salsa (can substitute homemade Pikliz) 2 -4 cloves garlic, chopped 1 1/2 cups water 1/2 cup cider vinegar Belle-Noir Magazine, January/February 2012 | p.31 MAGAZINE |