Quick Crispy Chicken

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Ingredients

  • 4 Boneless, Skinless Chicken Breasts
  • Oil, For Frying
  • 2 cups Skim Milk
  • 2 Tablespoons White Vinegar
  • 1 teaspoon Salt
  • 1 teaspoon Black Pepper
  • 18 teaspoons Cayenne Pepper
  • 1/4 teaspoons Garlic Powder
  • 1 cup All-purpose Flour

Instructions

  1. 1.
  2. Place each chicken breast between two sheets of wax paper.
  3. Using a rolling pin or meat mallet, flatten the breast until it reaches 1/2 thickness.
  4. 2.
  5. In a shallow dish, combine the marinade ingredients.
  6. Place the flattened chicken breasts into the marinade, making sure to submerge each piece.
  7. If your dish is too large and the pieces do not fully submerge, simply flip them halfway through the marinade process.
  8. 3.
  9. Cover the bowl with a sheet of plastic wrap and place in the refrigerator for 2-3 hours.
  10. 4.
  11. Remove bowl from the refrigerator and allow it to sit at room temperature while the frying oil comes to temperature.
  12. Preheat oven to 375 F. 5.
  13. In a large heavy bottomed skillet, I used cast iron but you could also you an electric skillet, heat 1/8 layer of vegetable or peanut oil over medium high heat until it reaches 375 F. 6.
  14. While the oil comes to temperature, combine the dredge ingredients in a shallow dish.
  15. Remove a chicken breast from the marinade and allow the excess liquid.to drip off.
  16. Thoroughly coat both sides of the chicken with the seasoned flour.
  17. Carefully place chicken directly into the hot oil, making sure to lay the meat away from you in order to prevent hot oil from splashing on you.
  18. 7.
  19. Cook for 4 minutes per side or until golden brown.
  20. 8.
  21. Remove from the pan using a spatula or tongs and place chicken on a wire rack that you set inside of a baking sheet.
  22. 9.
  23. Place in the preheated 375 F oven and bake for 5-10 minutes or until the internal temperature reaches 165 F.

Nutrition & Diet Analysis (per serving)

542 kcal 27% DV
Protein Fat Carbs

Macronutrients

Protein 20.6g 41% DV
Total Fat 17.8g 23% DV
Carbs 91.2g 33% DV
Fiber 23.3g 83% DV
Sugar 17.8g 36% DV

Electrolytes

Sodium 9951.5mg 100% DV
Potassium 1579.3mg 34% DV
Cholesterol 17.5mg 6% DV

Vitamins & Minerals

Vitamin A 1199mcg 100% DV
Vitamin C 23.2mg 26% DV
Vitamin D 0.6mcg 3% DV
Calcium 328.3mg 25% DV
Iron 13.4mg 74% DV
Diet fit High-protein High-fiber Low-fat
Contains Milk Wheat/Gluten

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).

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).

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