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Fast
Fried Chicken
When
I am craving Colonel you-know-who's famous fried chicken, I
make this instead. It is just as satisfying and has only a fraction
of the calories! With a little advanced planning and a well
stocked pantry, you can throw this together on a moment's notice.
When
a recipe calls for breadcrumbs, I always make extra. I store
them in my freezer in freezer safe bags. Of course I always
buy and freeze extra chicken breasts, wrapping each one separately
so I don't pull out too many or too little!
Serves
4
- 6
- 4
- 6 Boneless, skinless chicken breast halves, trimmed and
slightly pounded
- 1
teaspoon of Kosher salt
- ½
teaspoon cracked black pepper
- 1
Tablespoon Dijon mustard
- 1
Tablespoon minced garlic
- 1
teaspoon lemon zest
- 1
Tablespoon lemon juice
- 1/3
cup of all-purpose flour
- 2
large egg whites
- 1
cup of breadcrumbs
- 1
½ Tablespoons olive oil
- 1
Lemon cut into wedges
Season
the chicken breasts with salt. In a shallow baking dish, whisk
together the Dijon mustard, garlic, lemon zest and lemon juice.
Dredge the chicken through this marinade turning over several
times. Cover with plastic and refrigerate 30 minutes or overnight.
Place
the flour on a plate. Place the breadcrumbs on a second plate.
Whisk the egg whites together and place in a shallow bowl. Remove
the chicken breasts from the marinade and pat dry. Dredge the
chicken breasts first through the flour, then in the eggs and
finally through the breadcrumbs.
Place
a large non-stick skillet over medium-high heat and, when it
is hot, add the oil. Add the chicken breasts and cook until
crispy and golden brown, approximately 5 minutes per side.
Serve
with lemon wedges.
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