Kentucky Baked Chicken – Low Fat, Healthy & Tastes Like KFC™ !
Okay, I have a confession to make.
I’ve always been a die hard fan of the sinfully popular and incredibly tasty KFC chickens. Each bite, packed with amazing flavors that just invites you to eat more and more.
Yes, Kentucky Fried Chickens…please continue to party in my mouth and use my tongue as your dance floor!
And in return, I will keep on finger lickin good.
Their secret herbs and spices, tender chicken proteins and those golden juicy coatings. OMG, when that combination goes into deep fry, the outcome is truly one of those rare meals to die for.
But then…that’s exactly where the problem is.
You see, if I kept on eating too many of these mouthwatering pieces, which everyone knows are packed with high calories, sodium and fat, but truly delicious OIL (yes, they are the best oil, but obviously NOT health wise).
I could eventually die for them.
I will probably end up dead (most likely from a stroke or heart attack) all because of their amazing chicken thighs (my favorite piece, bar none!).
Or because of their hot and spicy wicked wings.
Oh someone….PLEASE STOP ME!
I knew I had to quit KFC, or at least stop these heavenly, yet evil cravings that is slowly deteriorating my body. Again, i’m a self confessed KFC addict! I ate it all the time…too many times.
I was desperate and trust me…i would have gone to the rehab if they had one.
I tried my absolute best to stop, and the best I’ve done was 2 months. Which is super awesome according to my standards, but that’s only because i had reinvented my own version of Kentucky Fried Baked Chicken!
Yes I needed something similar to replace my addiction.
Something less oily and much healthier…at least i wholeheartedly think so.
After experimenting with close to 20kgs of chicken wings, through numerous trials and errors, i finally came up with this…
Introducing my KFC™ Copycat recipe that is super healthy, super moist (using a secret baking technique which I’m about to show you), absolutely delicious and tastes almost the same as the real thing….with maybe only 10% of the calories.
But don’t take my words for it and if you have been following my website, you should know by now that i don’t really count calories! I believe in balanced diet and staying active!
I mean seriously, unless you’re a 4 year old kid, you will know when something is not very healthy.
That’s why I created this low fat alternative…
Ingredients
- Chicken Wings - 8 pieces
- Salt - 1 1/2 tsp
- Sugar - 1/2 tsp
- White Pepper Powder - 1 tsp
- Corn Flour - 1 tbsp
- Extra Virgin Olive Oil - 1 tbsp
- Garlic Powder - 1 tsp
- Onion Powder - 1 tsp
- Ginger Powder - 1/2 tsp
- Pripaka Powder - 2 tsp
- Dried Thyme - 1 tsp
- Plain Flour - 1 1/2 cup
- Salt - 2 tsp
- Sugar - 1/2 tsp
- Baking Powder - 2 tsp
- Paprika Powder - 1 tbsp
- White Pepper Powder - 1 tsp
- Garlic Powder - 1 tsp
- Chilli Powder - 1 tsp
- Onion Powder - 1 tsp
- Dried Parsley - 1 tsp
- Dried Oregano - 1 tsp
- Dried Thyme - 1 tsp
- Dried Rosemary - 1/2 tsp
- Water - 2 cups
Instructions
- Cut chicken wings (8 pieces), seperate the wingettes and drummettes (Now you have 16 pieces HAHA!). Wash thoroughlty, leave aside and then boil a pot of hot water.
- Once water starts to boil, put in the wingettes and drummettes. Boil for 5 mins on high heat to remove excess fat and residues.
- Remove chickens and strain under cold running water, pad dry and place inside a large bowl for marinate.
- To marinate chickens, add salt (1 1/2 tsp), then sugar (1/2 tsp), white pepper powder (1 tsp), paprika (2 tsp), garlic powder (1 tsp), onion powder (1 tsp), ginger powder (1/2 tsp), dried thyme (1 tsp), extra virgin olive oil (1 tbsp) and finally corn flour (1 tbsp). Mix really well, massage with your fingers (don't be shy), cover and leave in the fridge for at least 2hrs.
- Prepare the coating in a seperate large bowl. Put in plain flour (1 1/2 cups), salt (2 tsp), sugar (1/2 tsp), baking powder (2 tsp), white pepper powder (1 tsp), garlic powder (1 tsp), chilli powder (1 tsp), onion powder (1 tsp), ginger powder (1/2 tsp), dried parsley (1 tsp), dried oregano (1 tsp), dried thyme (1 tsp) and then finally...yes finally add dried rosemary (1 tsp).
- Use a whisk or a fork to mix the coating mixtures thoroughly and then prepare a large baking tray that comes with a rack. Also preheat oven at 180c.
- Take chickens from fridge and start coating thoroughly one by one, and place each piece onto the baking rack until all coated.
- Add water (2 cups) at the bottom of baking tray. This is the secret technique used to keep the coatings and chickens moist (just like KFC!)
- Place the tray into oven and bake for 30mins at 180c.
- After 30mins, take tray out and flip the chicken around. (You may notice some flours on a few of the wings, simply bruch it with olive oil).
- Bake for another 20mins and your Kentucky Baked Chicken is done!
Notes
For extra flavors, try replacing the water (2 cups) with white wine instead. I haven't tried it personally, but i can already imagine how good it will taste!
So there you have it. If you have been a junk food addict like me wanting to find a healthier alternative to the master KFC, then you have got to give this recipe a try.
It is the perfect plate for lunch or dinner. Serve it with a side of salad, steamed or roasted veggies and you have yourself a truly satisfying meal without all the excessive oil, fat or calories (here we go again…)
Don’t forget the secret steam baking technique which I have shown you, because this is what makes the chicken moist and tasty.
Just give it a try!
Your tongue will love you for it.
And your body will surely thank you for it!
P.S Sharing is really another way of caring, so if you liked this recipe or know someone who could really use a replicate version such as this, then by all means…..don’t be greedy!
