Recipe Makeover: Lemon-Ginger Fried Chicken

Learn the secret to creating a skin-like crust (without the skin) on this lightened pan-fried chicken.

Lemon-Ginger Fried Chicken

Becky Luigart-Stayner

  • Pan-Fried Chicken

    Lighter Fried Chicken

    This pan-fried recipe cuts calories in half and reduces saturated fat by a whopping 92 percent. Trust us―you won't miss any of it.

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THE READER: Robby Champion, independent education consultant, Staunton, Virginia

THE RECIPE:  Lemon-Ginger Fried Chicken

THE STORY: This entrée’s great taste made it a Champion favorite for years. In 1987, when Champion and her husband, Jim, discovered the recipe, it didn’t have nutrition information. “We absolutely love this dish, but it’s easy to tell it isn’t as healthful as we would like it to be,” she says. They tried to lighten the recipe several times without success. “We are trying to lead more healthful lives and want to enjoy this meal without feeling guilty,” she explains.

THE DILEMMA: With one whole chicken serving two people, portions were oversized, yielding high calorie, fat, saturated fat, and sodium counts.

THE SOLUTION:


THE FEEDBACK:
“Jim and I enjoy this version as much or more than the original,” says Champion. “Flouring skinless chicken twice gives it a wonderful crust. I’m thrilled the new version maintains the flavor and texture of the original.”

BEFORE  |  AFTER

891 calories  |  375 calories
45g total fat  |  15.5 total fat
9.3 g saturated fat  |  3.3g saturated fat
1,179mg sodium  |   578mg sodium

View Recipe: Lemon-Ginger Fried Chicken

 

Printed from:
http://www.cookinglight.com/eating-smart/recipe-makeovers/lemon-ginger-fried-chicken-00400000054467/