‘Fried’ Chicken

by Gavan on September 21, 2009

'Fried' Chicken

There’s an all out taste war going on over here between El Pollo Loco and Kentucky Fried Chicken (we’re talking fast food) ever since KFC, as they’re now known, launched their “Kentucky Grilled Chicken” in April. El Pollo Loco acted fast, challenging KFC to a public taste test and has since gone as far as exposing a few shockers in KFC’s grilled chicken recipe. Check this out:

Pretty clever marketing on EPL’s behalf and yes, it’s true. I just checked out their ingredient list myself. Pretty sneaky addition, especially for those who are off read meat, wouldn’t you say? Now I’ve never eaten at either place before so I’m not in favor of one or the other. Just stating facts here. I’m pretty sure both companies don’t use grass-fed or organic chickens, not that they claim to, but after seeing the movie Food, Inc. I’m rather skeptical of any fast food chain’s food quality. (I encourage you to see Food, Inc. if you haven’t already.)

So I decided to issue my own taste challenge, if you will. KFC vs. THI (The Healthy Irishman). My goal here is to prove that you can still get the same great taste of fried chicken without it actually being fried, saving you tons of saturated fat, calories & sodium AND to prove that you can make a homemade healthy meal for the family in basically no time at all. Think of it this way, if you’ve got time to drive to KFC, get the food and drive home, then you’ve got time to make this!


1 whole organic chicken portioned (2 breasts, 2 drumsticks, 2 thighs, 2 wings)

2 cups bread crumbs (I used Ener-G Gluten Free bread crumbs)
3 egg whites – whisked for 1 minute to lighten
1 tsp paprika
1/4 tsp salt
1/4 tsp pepper
olive oil spray

DIRECTIONS: 'Fried' Chicken

Preheat oven to 420°F.

Arrange all the ingredients in a row in the following order: the chicken pieces, whisked whites with S&P and paprika added, breadcrumbs.
Begin by dipping the chicken pieces in the egg holding the chicken over the bowl for a few seconds after wards to let excess egg fall off and then coat in the breadcrumbs coating all sides. Pat the crumbs onto the pieces with clean hands to make sure it sticks. Lay on a foiled oven tray. This assembly line is a great time to get the kids involved!

Once all the pieces are crumbed spray liberally on all sides with the olive oil spray.

Pop in the oven for 20 -25 minutes approx until internal temp of 165°F and the crumbs are crispy and ‘fried’. That’s all there is to it!

I served this with sweet potato mash and sauteed spinach. So the taste-off begins. Which version would you rather eat?

'Fried' Chicken

All recipes are made with the finest quality farmers’ market whole foods, natural and non-processed ingredients as much as possible.

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{ 5 comments… read them below or add one }

John Daker December 19, 2011 at 11:00 pm

You’re disgusted with the ingredients found in KFC chicken but weren’t repulsed by the toxic waste in the bread crumbs?

Ingredients: Filtered Water, Rice Flour, Tapioca Starch,High Oleic Safflower Oil , Pear Juice Concentrate, Yeast, Methylcellulose, Bamboo Fiber, Sodium Carboxymethylcellulose, Calcium Phosphate,Baking Powder ( glucono delta lactone,calcium carbonate,magnesium carbonate,sodium bicarbonate) ,Salt, Guar Gum, Corn Starch, Organic Palm Fruit Oil,Tapioca Syrup,Orange Citrus Fiber,Inverted sugar( from beet or cane), Xanthan Gum. Enriched with Thiamin (Vitamin B1), Riboflavin Vitamin B2),Niacin, Iron ,Folic Acid and Vitamin D.

When was the last time you were wandering around the forest saying to yourself, “Hmm, I could really go for some Xanthan Gum right now.”
Mmmm mmmm mmmmmmm.

Gavan January 11, 2012 at 10:30 am

The post was about the comparison between the amount of saturated fat, sodium & calories found in the KFC recipe versus my home made version. Nobody mentioned being “disgusted” by KFC. I just choose not to eat there. I was merely making the point of how easy and healthier it would be to make your own version in the same time it would take you to go and buy a fast food variety.
I appreciate your point of view though. Cheers.

Chris December 2, 2012 at 5:05 pm

Thanks, ill be makin this in a little while. Te chicken is all cut up and ready to be crumbed. I’ll be using the whole egg instead of just the whites. (I hate to waste) I think I might also add a few of my own personal favorites for the spices.

The extra chicken bits are already in the crockpot and making stock as I type. Thanks for the inspiration.

Chris December 2, 2012 at 5:08 pm

The last picture there that cannot be sweet potato mash. What do you put in your mashed potatoes? Butter or no butter? Do you boil or bake them? I’ve been in love with sweet potatoes for years!!!

Gavan December 2, 2012 at 5:34 pm

Hey Chris,
I’m a sweet potato fan as well as a health nut so no butter for me. Typically I boil them since it’s faster & I use chicken or veg stock to make them creamy. Hope you enjoy the recipes. Let me know how they turned out. Cheers, G

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