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Southern Fried Chicken

Recipe by Chef Marvin Woods

Ingredients

  • 1/2 cup canola oil
  • 3 egg whites
  • 1/2 cup water
  • 1 teaspoon red pepper flakes
  • 1/2 teaspoon cayenne
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon black pepper
  • 1 teaspoon paprika
  • 2 tablespoons Dijon mustard
  • 1/4 cup white vinegar
  • 2 cups self-rising flour
  • 1 teaspoon pepper 
  • 1 2 1/2lb chicken cut into 8 pieces 
  • 1 teaspoon salt

Preparation

 In a medium size bowl, beat the egg whites. In another bowl add water, spices, mustard and vinegar. Add ½ of the hot sauce mixture to the egg mixture. In another bowl, place flour. Season the chicken with salt. Place half the liquid spice mixture in a large zip lock bag. Place chicken in the bag and refrigerate to marinate for 6 to 8 hours. Remove chicken from the bag, dredge through egg whites and roll in flour. Shake off excess flour.

Preheat the oven to 400 degrees. Heat the oil to 350 degrees F in large sauce pot. Place a few pieces of chicken in the oil and cook for 2 to 3 minutes on both sides. Remove the chicken from the oil and place on a baking tray. Place chicken in the oven and bake for 15 to 20 minutes or until the internal temperature reaches 165 on a kitchen thermometer.

Note: You may substitute 4 boneless, skinless chicken breast halves instead of using whole chicken. In this case, follow the same steps to make marinade, but only marinade for 2 to 4 hours. Follow cooking steps and cook for 10 minutes or until the internal temperature reaches 165.

Yield

4 servings

Nutritional Information Whole Chicken

Calories: 528
Total Fat: 3.2g
Saturated Fat: 30.4g
Cholesterol: 129.4mg
Sodium: 877.3mg
Total Carbohydrates: 24.2g
Dietary Fiber: 1.1g
Protein: 36.6g

Nutritional Information Boneless Skinless Chicken Breasts

Calories: 406.8
Total Fat: 17.8g
Saturated Fat: 4.2g
Cholesterol: 92.8mg
Sodium: 847.9mg
Total Carbohydrates: 24.2g
Dietary Fiber: 1.1g
Protein: 36.8g

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