Improved Kentucky Fried Chicken

All the flavour of KFC but healthier. Also known as KFC original recipe, SFC, Southern Fried Chicken.

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Rating: (1)Serves: 8Serve With: ChipsCooking Method: BakeReady In: 50 mins Prep Time: 30 mins Cook Time: 20 mins
MED
Energy Density
2.7kcal/g
MED
FAT
19g per serve
MED
SATURATES
4g per serve
LOW
SUGARS
7g per serve
HIGH
SALT
12.7g per serve
Free-from:
Suitable for:FreezingHalalKosherPartiesPregnant WomenQuick meals

There are lots of recipes for 'copycat' attempts at the famous trade secret used by KFC for it's chicken, including one leaked by the Nephew of the original Colonel Sanders. Realistically though you can't make a perfect clone of KFC at home even if you had the recipe because you are unlikely to have the pressure fryer required to cook it. This recipe aims to faithfully reproduce the flavour of a KFC without the need for fancy equipment, and without the MSG used in the "real thing", and without the deep fat frying.

Preparation

  1. Cut the chicken pieces into goujon size pieces (around 1.5cm by 2cm, by 6-10cm long) and place in milk (or even better buttermilk) to soak.
  2. Mix all of the spice ingredients together thoroughly. Where possible use whole spices and grind them yourself. I use a 50-50 mix of sweet Hungarian paprika and smoked Spanish pimentón.
  3. Separate the egg from the yoke and beat a little until it contains air bubbles.
  4. Put 8-10tbsp of the spice mix (almost all of it) into a freezer bag along with the flour and cornflour and shake well to mix.
  5. Take the chicken pieces out of the milk and coat them with the egg mixture.
  6. Place the coated chicken pieces into the freezer bag with the spice and flour, seal the bag, and give a good shake around until all of the chicken is fully coated.
  7. Coat a baking tray with oil and place the pieces onto it
  8. Use an oil spray bottle to give each piece 1-2 squirts of oil, so they are well coated (the colour of the spice mix will go much darker)
  9. Bake in the oven at 200°C for 20-25 minutes. Alternatively you can deep fry for around 12 minutes, but then where will you fry the chips to go with it?

Ingredients

  • 1.5Kg chicken breasts
  • 2 egg whites
  • 100g flour
  • 100g cornflour
  • 500ml buttermilk or milk
  • Spice Mix
  • 2tsp salt
  • 4tbsp paprika
  • 2tsp onion powder
  • 2tsp cayenne pepper
  • 1tbsp black pepper
  • 1tbsp celery salt
  • 1tsp sage
  • 2tbsp garlic powder
  • 2tsp oregano
  • 2tsp basil
  • 1tsp marjoram
  • 2tsp dried thyme
  • 1tbsp mustard powder
  • 1tbsp ginger
  • 3tbsp white pepper

Equipment

  • Teaspoon
  • Jar
  • Spray oil
  • Baking tray
  • Seal-able freezer bag
  • Chopping board
  • Knife
  • Bowl
  • Fork

Notes

Nutritional Facts

  • Serving size: 223g
  • (24% / 31%)   Calories: 612kcal
  • (35%)Total fat: 19g
  • (20%)   Saturated fat: 4g
  • (40%)   Unsaturated fat: 14g
  • (4%)   Cholesterol: 11mg
  •   Trans Fat: 0.0g
  • (36%)Total carbohydrates: 108g
  • (23%)   Sugars: 7g
  • (160%)   Fibre: 40g
  • (50%)Protein: 25g
  • Salts
  • (254%)   Sodium: 5.1g
  • (52%)   Potassium: 1.8g
  • Minerals
  • Calcium: 115%
  • Iron: 440%
  • Zinc: 50%
  • Magnesium: 92%
  • Phosphorus: 68%
  • Copper: 111%
  • Manganese: 55%
  • Selenium: 470%
  • Fluoride: 3%
  • Cryptoxanthin: 1.6g
  • Lycopene: 0%
  • Lutein: 5.2g
  • Vitamins
  • Vitamin A: 705µg
  • Thiamin (B1): 83%
  • Riboflavin (B2): 83%
  • Niacin (B3): 53%
  • Vitamin B5: 20%
  • Vitamin B6: 154%
  • Folate (B9): 55%
  • Vitamin B12: 0%
  • Choline: 15%
  • Vitamin C: 57%
  • Vitamin E: 93%
  • Vitamin K: 650%
  •  
  • Arginine: 3g
  • Aspartic Acid: 4g
  • Glutamate: 10g
  • Glycine: 2g
  • Proline: 5g
  • Serine: 2g
  • Tyrosine: 2g
  • Alanine: 3g
  • Cystine: 1g
  • Amino Acids
  • Histidine: 1g
  • Isoleucine: 2g
  • Leucine: 6g
  • Methionine: 1g
  • Phenylalanine: 2g
  • Threonine: 1g
  • Tryptophan: 0mg
  • Valine: 3g
  • Lysine: 2g
  • Betaine: 5mg

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