在家自製健康版 KFC 炸雞 Home-made Oven Fried Chicken






材料 (兩人份量)﹕

  • 各 2 雞胸﹑雞腿
  • 1/2 玉米片 (壓碎)
  • 1 湯匙 芝麻 (隨意)
  • 1 蛋白
  • 1/2 乳酪

調味料﹕

  • 1/4 茶匙 蒜蓉粉
  • 1/2 茶匙 紅辣椒粉 (Cayenne Pepper)
  • 1/2 茶匙 芥末 (Mustard)
  • 1/4 茶匙

做法﹕

  1. 烤爐預熱至 375℉ (190℃)。同時在烤盤底部抹一點油。
  2. 玉米片碎加上芝麻﹑紅辣椒粉和蒜蓉粉拌勻。
  3. 在另一個碗內將乳酪﹑蛋白﹑芥末和鹽拌勻﹐再均勻塗在雞塊上。
  4. 再將步驟 (2) 的材料壓在雞塊的表面上。
  5. 雞塊在烤爐裡烤 45 分鐘即成香脆的健康版 KFC 炸雞﹗

後記﹕

雖然沒有醃製的過程﹐但加了乳酪以後﹐也一樣令雞塊很「入味」﹐值得一試﹗


(FOR OUR ENGLISH READERS)

It's actually quite easy to make your own KFC-style fried chicken at home, while eating way healthier.  The trick is the use of yogurt, which tenderizes the chicken.

For 6 pieces of chicken, you'll need:
  • Chicken breasts, thighs or drumsticks (doesn't matter much)
  • 1 1/2 cup of crushed cereals
  • 1 egg white (you can use a whole egg too)
  • 1/2 cup of yogurt (any flavor, you won't taste it after the chicken is cooked)
  • 1/4 tsp. of garlic powder
  • 1/2 tsp. of cayenne pepper
  • 1/4 tsp. of salt
  • 1 tsp. of sesame seeds (optional)
  • 1/2 tsp. of mustard

Steps:
  1. Preheat oven to 375℉ (~ 190℃).   Coat bottom of baking sheet with a few drops of oil.
  2. Mix crushed cereals with sesame seeds, cayenne pepper and garlic powder. That's our coating.
  3. In another bowl, mix the yogurt, egg white, mustard and salt.
  4. Coat chicken in the wet mixture, marinate a bit if you like, then coat with the dry mix.
  5. Bake for 45 minutes and you now have your own bucket of KFC "fried" chicken!

Joel Think YUM! 飲食文集

愛吃、愛生活、在週末喜歡下廚房。