Kate Heyhoe

Kate's Global Kitchen

by Kate Heyhoe


Guiltless Southern Fried Chicken


Yearning for a bucket of fried chicken, but don't want those extra calories? In Down-Home Wholesome, Danella Carter has taken the quintessential dish of the South and transformed it into a tasty version you don't have to feel guilty about. Try it for your Memorial Day picnic instead of the usual deep-fat fried variety.


Skinless Fried Chicken

A healthy change rung on the old standby. All that is needed for this mouthwatering classic is a well-seasoned coating, a great cast-iron pan, and a side of mashed potatoes and gravy, and you'll hear no complaints from anyone.

6 skinless, bone-in chicken breast halves
2 cups 1 percent fat buttermilk
1/2 teaspoon salt
1 teaspoon freshly ground pepper
1 tablespoon lemon juice
1 teaspoon Seasoned Salt
2 teaspoons ground sage
2 teaspoons paprika
1/4 cup finely ground cracker crumbs
1 teaspoon baking powder
1 cup flour
1/4 cup olive oil

Split each halved chicken breast in half again. Soak each chicken piece in the buttermilk for 1 hour. Remove chicken from buttermilk mixture and pat dry. Discard milk. Place chicken on a plate and sprinkle with salt, pepper, and lemon juice. Toss to mix evenly. In a paper bag, combine the seasoned salt, sage, paprika, cracker crumbs, baking powder and flour; shake the bag to mix. In a large cast-iron or nonstick skillet, heat the oil over medium-high heat. Dredge chicken in flour mixture and shake off the excess. When oil is very hot, lay the chicken pieces in the pan, fleshy side down, and immediately reduce heat to medium. Cook for 10-12 minutes and turn the chicken over to cook for another 8-10 minutes, until chicken is golden brown. Remove and drain on paper towels.

Serves 6

Per serving: Per serving: 308 calories / 7gm fat / 25gm carbohydrate / 487 mg sodium

Recipe from:
Down-Home Wholesome
by Danella Carter
Plume Trade paperback, $15.95
Reprinted by permission

Down-Home Wholesome Recipes

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This page originally published as a Global Gourmet Today column in 1998.

Copyright © 2007, Kate Heyhoe. All rights reserved.

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This page modified January 2007

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