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Homemade KFC Chicken
If you love KFC but recognise how unhealthy it is… this recipe is what you need! Make you own in just 20 minutes at home without a deep fat fryer, for a healthy and delicious take on the real thing! This can also be done using chicken thighs and drumsticks, so give it a go for dinner for the whole family and maximise your recovery after training!
Serves: 2ย ย ย |ย ย ย Prep time: 10-15 minsย ย ย |ย ย ย Cook time: 15-20 minsย ย ย |ย ย ย Difficulty: Easy
5/5
Method
Ingredients
- Pre-heat the oven at 180 degrees.
- Butterfly the chicken breasts.
- Whisk the egg, milk and pinch of salt in a bowl.
- Mix the oats, cayenne pepper, paprika, herbs, flour and pepper and spread on a plate.
- Dunk the chicken in the egg then coat either side with the oats mix.
- Heat up a tbsp of extra virgin olive oil in a frying pan, and fry the chicken breasts for a few minutes either side.
- When both sides are browned, pop them on a baking tray and pop in the oven at 180 degrees for final 5-10 minutes.ย
2 chicken breasts
40g porridge oats
1 egg
Splash of milk
Tbsp. rapeseed/sunflower oil
2 tsp. plain flour
Tsp. cayenne pepper
Tsp. paprika
Tsp. mixed herbs
Nutritional information per serving
Calories: 357kcalย ย ย |ย ย ย Protein: 42gย ย ย |ย ย ย Carbohydrate: 20gย ย ย |ย ย ย Fat: 12g
High Protein Recipe E-Book
5 simple and delicious recipes to help you build muscle and improve your performance & recovery