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A piece of Healthy KFC on a plate with fries and slaw.
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4.80 from 34 votes

Healthier KFC

Seasoned and breaded chicken breasts that are baked to crispy perfection for the Healthy KFC alternative.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Diet: Low Carb, Low Fat
Allergen: Eggs, Gluten, Meat
Servings: 4 people
Calories: 139kcal
Author: Dannii Martin

Ingredients

  • 300 g Chicken breast
  • 1 Egg whisked
  • 1 slice Whole wheat bread blended into breadcrumbs
  • 2 tablespoon Plain flour
  • 1 pinch Sea salt and ground black pepper
  • 1 teaspoon Garlic powder
  • 0.5 teaspoon Smoked paprika
  • 0.5 teaspoon Dried thyme
  • 0.5 teaspoon Dried oregano
  • 0.5 teaspoon Ground ginger
  • 0.5 teaspoon Cayenne pepper
UK Metric Measures - US Customary Measures

Instructions

  • Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
  • Put the breadcrumbs (made from 1 slice Whole wheat bread), 1 teaspoon Garlic powder, 0.5 teaspoon Smoked paprika, 0.5 teaspoon Dried thyme, 0.5 teaspoon Dried oregano, 0.5 teaspoon Ground ginger and 0.5 teaspoon Cayenne pepper into a bowl. Mix well to combine.
  • Season 2 tablespoon Plain flour with 1 pinch Sea salt and ground black pepper. Coat 300 g Chicken breast in the flour. Dip into the 1 Egg (whisked), then into the seasoned breadcrumbs.
  • Put the coated chicken on a baking tray and put into the oven for 40 minutes. It may need longer, depending on the size of your chicken pieces.

Notes

  • You can use store bought breadcrumbs, or you can make your own. Panko will give the crispiest results.
  • When breading the chicken, use one hand for putting the chicken in the flour and then putting it in and out of the egg mixture and then another hand for tossing it in breadcrumbs. This is to make sure the breadcrumb hand doesn't get covered in egg and clumps of breadcrumbs. You can also use tongs to prevent messy fingers.
  • To make the chicken extra tender, soak it in buttermilk overnight. Then when you are ready to make it, discard the buttermilk and follow the rest of the recipe.

Nutrition

Serving: 1piece | Calories: 139kcal | Carbohydrates: 7g | Protein: 19g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 89mg | Sodium: 135mg | Potassium: 342mg | Fiber: 1g | Sugar: 0.4g | Vitamin A: 322IU | Vitamin C: 1mg | Calcium: 30mg | Iron: 1mg

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