Mock Fried Chicken(Heart Healthy)
A heart-healthy twist on classic fried chicken, featuring flavorful breading and herbs for a crispy, satisfying dish suitable for health-conscious diners.
Ingredients
- 1/4 cup 2% milk ⓘ
- 1/4 cup dry bread crumbs ⓘ
- 1/8 teaspoon nutmeg ⓘ
- 1/2 teaspoon salt (optional) ⓘ
- 1/4 cup yellow cornmeal ⓘ
- 2 tablespoons chopped fresh parsley ⓘ
- 1/2 teaspoon pepper ⓘ
- 1 chicken (3 1/2 lb), cut into 8 pieces and skinned ⓘ
- 2 1/2 to 3 lb broiler-fryer chicken, cut up ⓘ
- 1/2 cup all-purpose flour
- 1 teaspoon salt ⓘ
- 1/2 teaspoon paprika ⓘ
Instructions
- Preheat oven to 375°F (190°C) if baking, or prepare for pan-frying.
- In a shallow dish, combine bread crumbs, dry cornmeal, nutmeg, salt (if using), pepper, paprika, and chopped parsley.
- In a separate bowl, pour milk.
- Lightly season chicken pieces with salt (if not using self-rising flour).
- Dip each chicken piece into the milk, then dredge in the bread crumb mixture, ensuring even coating.
- Place coated chicken on a baking sheet or in a skillet with a small amount of oil.
- Bake for 35-40 minutes if baking, or fry in hot oil until golden brown and cooked through, about 10-15 minutes per side.
- Serve hot with your favorite sides.
Tips & Substitutions
For a gluten-free version, substitute all-purpose flour with a gluten-free flour blend and use gluten-free bread crumbs. If you prefer a spicier kick, add a pinch of cayenne pepper to the bread crumb mixture. To enhance flavor, marinate the chicken pieces in buttermilk for a few hours before coating. This dish can also be prepared with turkey for a different lean protein option.
Serving Suggestions
Serve Mock Fried Chicken with a side of steamed vegetables or a fresh salad for a balanced meal. It pairs beautifully with mashed potatoes or the comforting Chicken 'N Noodles for a hearty combination. For a complete dinner, consider offering a light dipping sauce or gravy on the side to enhance the flavors.
Storage & Reheating
Store leftover Mock Fried Chicken in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken on a baking sheet and warm in a preheated oven at 350°F (175°C) for about 15-20 minutes until heated through, which helps maintain its crispy coating. Avoid microwaving as it can make the chicken soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Mock Fried Chicken(Heart Healthy) contains roughly 115 calories, with 6g protein, 18g carbohydrates, and 3g fat. It is a good source of vitamin A (13% of the Daily Value), protein (12% of the Daily Value), and iron (12% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use skin-on chicken for this recipe?
While skinless chicken is recommended for a healthier option, you can use skin-on pieces if you prefer. Just be aware that it will increase the fat content. Adjust the cooking time as needed to ensure the chicken is fully cooked and the skin is crispy.
What can I substitute for fresh parsley?
If you don't have fresh parsley, you can use dried parsley, though you'll want to reduce the amount to about 1 tablespoon since dried herbs are more concentrated. Alternatively, fresh thyme or oregano can also complement the flavors of this dish nicely.
Is it possible to bake instead of frying?
Yes, baking is a great option for this recipe. Preheat your oven to 375°F (190°C) and bake the coated chicken for 35-40 minutes until golden brown and cooked through. Baking yields a healthier alternative while still achieving a deliciously crispy texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).