Healthy chicken from the air fryer

Dec 23rd, 2019 | By | Category: Food

Buttermilk fried chicken is among a collection of recipes in “The Easy Air Fryer Cookbook,” by writing and cooking partners Kathy Moore and Roxanne Wyss. Published by the American Diabetes Association, the book has dozens of fried-food favorites that are diabetes-friendly with the air fryer. A diabetes-friendly diet isn’t a special diet, it’s a smarter diet, Moore and Wyss note.

Here’s their recipe for buttermilk fried chicken:

Buttermilk Fried Chicken

SERVES: 4. SERVING SIZE: 4 OUNCES CHICKEN

PREP TIME: 12 MINUTES PLUS 15 MINUTES MARINATING TIME. COOK TIME: 14–17 MINUTES

Ingredients: 1⁄3  cup low-fat buttermilk1⁄4   teaspoon hot sauce1 poundboneless, skinless chicken breasts, all fat discarded, cut in half lengthwise6 tablespoons cornflakes3 tablespoons stone-ground cornmeal1 teaspoon garlic powder1 teaspoon paprika1⁄4   teaspoon salt1⁄4   teaspoon coarse ground black pepperNonstick cooking spray

DIRECTIONS:

  1. In a deep bowl, stir together the buttermilk and hot sauce. Place the chicken in the buttermilk mixture. Allow to stand 15 minutes.
  2. 2. Place the cornflakes into the work bowl of a food processor. Process until coarse crumbs form. Addthe cornmeal, garlic powder, paprika, salt, and pepper and pulse until evenly mixed. Pour the crumbs into a shallow bowl.
  3. 3. Drain the chicken, allowing the excess buttermilk to drip back into the bowl. Coat the chicken pieces evenly in the cornflake mixture. Place the coated chicken pieces on a wire rack.
  4. Place the chicken in the air fryer basket. Spray with non-stick cooking spray for 2 seconds. Set the temperature to 375°F and air fry for 7 minutes. Turn the chicken pieces. Air fry for an additional 7–10 minutes or until the chicken is done and a meat thermometer inserted in the center registers 165°F.

CHOICES/EXCHANGES:             1⁄2 Starch | 3 Lean Protein

BASIC NUTRITIONAL VALUES:   Calories  160 | Calories from Fat 30 |Total Fat  3.5 g | Saturated Fat 0.8 g | Trans Fat 0.0 g |Cholesterol  65 mg |Sodium  190 mg |Potassium  230 mg |Total Carbohydrate  7 g |Dietary Fiber 1 g | Sugars 0 g |Protein  24 g |Phosphorus  185 mg

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