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Southern Healthy Fried Chicken Recipe

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3.9 from 38 reviews

This Southern Healthy Fried Chicken recipe offers a deliciously crispy and flavorful twist on traditional fried chicken by combining a buttermilk soak with a panko breadcrumb coating and a unique cooking method that starts with pan frying and finishes in the oven for a perfectly cooked, juicy chicken breast with a golden crust. Ideal for a comforting meal with Southern-inspired side dishes.

Ingredients

Buttermilk Soak

  • 2 cups buttermilk
  • 3 cloves garlic (smashed)
  • 1 tsp garlic salt
  • ½ tsp paprika (regular, not smoked)
  • ½ tsp black pepper
  • ½ tsp Tabasco sauce
  • 24 oz boneless skinless chicken breasts (six small 4-oz breasts)

Breading

  • ¼ cup all-purpose flour (GF or regular)
  • 1 tsp salt
  • 1½ tsp black pepper
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp paprika
  • 1 large egg
  • 1 tbsp water
  • 1 cup panko breadcrumbs (GF or regular)

Cooking

  • ⅓ cup avocado oil

Instructions

  1. Prepare the Buttermilk Soak: In a large bowl or glass container, whisk together the buttermilk, smashed garlic, garlic salt, paprika, black pepper, and Tabasco sauce. Add the chicken breasts to the mixture, cover, and refrigerate to soak overnight. This helps tenderize the chicken while infusing flavor.
  2. Remove Chicken from Soak: Take the chicken breasts out of the buttermilk mixture, discard the liquid, and place the chicken on a paper-towel-lined plate to absorb excess moisture. Set aside for breading.
  3. Mix the Flour Coating: In a shallow bowl, combine the flour, salt, black pepper, garlic powder, onion powder, and paprika. Whisk until evenly mixed.
  4. Prepare Egg Wash and Breadcrumbs: In a separate shallow bowl, whisk together the egg and 1 tablespoon of water. Pour panko breadcrumbs into a third shallow bowl, ready for coating.
  5. Bread the Chicken: Using a fork, dip each chicken breast first into the flour mixture, letting any excess buttermilk drip off before coating. Ensure the chicken is fully coated, then shake off excess flour. Next, dip into the egg wash and allow any extra to drip off. Finally, coat thoroughly in the panko breadcrumbs, shaking off loose crumbs. Place each breast on a wire rack set over a plate or small sheet pan. Refrigerate the breaded chicken for 20 minutes to help the coating bond and form a strong crust.
  6. Preheat and Heat Oil: Preheat your oven to 350°F (177°C). Heat the avocado oil in a large cast-iron skillet over medium heat until it reaches approximately 350°F (177°C).
  7. Pan Fry the Chicken: Fry the chicken breasts in the hot avocado oil for about 3 minutes on each side until they develop a golden brown crust. This initial frying sets the crust and adds flavor.
  8. Bake to Finish Cooking: Transfer the cast-iron skillet with the chicken breasts to the preheated oven. Bake for 20 minutes, ensuring the internal temperature of the chicken reaches 165°F (74°C) using a meat thermometer to confirm doneness.
  9. Broil for Extra Crispness (Optional): For an extra golden and crispy top, switch the oven to broil and broil the chicken for 1-2 minutes. Watch carefully to prevent burning.
  10. Serve: Remove the chicken from the oven and serve immediately with your favorite Southern side dishes.

Notes

  • Using small 4-oz chicken breasts ensures even cooking and juiciness.
  • Soaking the chicken overnight in buttermilk adds tenderness and flavor.
  • Refrigerating the breaded chicken before frying helps the coating adhere better, preventing it from falling off during cooking.
  • Adjust the spice levels by modifying the amount of paprika, black pepper, or Tabasco according to your preference.
  • Opt for gluten-free flour and panko breadcrumbs if needed to make this recipe gluten free.
  • Ensure the oil is properly heated before frying to get a crispy crust and prevent sogginess.

Find it online: https://recipethrive.com/southern-healthy-fried-chicken-recipe/