Monday, August 1, 2011

Cooking Light: Crispy Oven Fried Chicken With Spaghetti Squash


I love fried chicken. Who doesn't? Problem is I'm on a low fat diet and fried foods are off-limits. This recipe is inspired by KFC original recipe. However, it has a big twist... it uses light soy sauce, egg whites, a hint of ginger, and Chinese five spice.

The recipe goes as follows: Create a rub using 1 tablespoon of Chinese five spice, white pepper, black pepper, onion salt, garlic powder, oregano, sage, and ancho chilli powder, plus 2 tablespoons of paprika and salt and one teaspoon of ginger.

Remove the skin from the chicken and lightly drizzle it with light soy sauce. Coat the chicken pieces with the the rub and let it marinate in the fridge for at least one hour.

In a shallow bowl, whisk egg whites, 1 teaspoon of the rub,  and 2 tablespoons of dijon mustard. This is going to be your binding agent.

Dip each piece of chicken in the egg white mixture and then roll it in Panko bread crumbs (lightly season your Panko bread crumbs with the rub mixture).

Preheat oven to 400 degrees F and bake for 30- 40 minutes or until juices run clear. Make sure you use non-stick cooking spay to grease your baking ban.

For the spaghetti squash I baked it whole, then cut in half, discarded the seeds and scraped the flesh into strings.  I seasoned it with a bit of low fat margarine, salt, pepper and a bit of Parmesan cheese. Spaghetti squash tends to be a bit sweet and really does not need tons of seasoning. Sometimes less is more...


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