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