We made a low fat chicken the other night called One Thousand Spice Chicken. The breading consisted of bread crumbs and cayenne pepper. It was pretty spicy. A little too spicy. But I liked the texture of it.
I have made a KFC-like chicken before in my deep fryer, and it had been really good!. But I decided I wanted to try and make a low-fat oven baked version. I thought if I used the same spices as the KFC copycat chicken, but baked it like the One Thousand Spice Chicken, I might get a good result. So I made it first with flour. The taste was close, but the texture was wrong. So I made it again, this time with unseasoned bread crumbs instead of flour. This worked! It tasted like Kentucky Fried Chicken, and the texture was good. And it wasn’t deep fried! YUMMY!!!! I will definatly make this again. I probably won’t eat it frequently due to the high amount of sodium, but definatly once in a while! If you like it, you can always try cutting back the salt the next you make it, and see if it still tastes good. Then maybe you can cut it back some more. Enjoy!

Low fat oven baked kentucky fried chicken

Here is the recipe:

1 egg white, beaten
1 cup 1% milk
1 cup unseasoned bread crumbs
1 tablespoon salt
1 teaspoons black pepper
1/2 teaspoon MSG (mono sodium glutamate-you can use Accent Flavor Enhancer)
3 boneless skinless chicken breasts, each cut into 3 pieces.

1. Preheat oven to 450 degrees.
2. In a small bowl combine the egg white and milk.
3. In a separate bowl, combine the remaining four dry ingredients.
4. Dip each piece of chicken into the milk mixture until fully moistened. Roll the moistened chicken into the bread crumb mixture until completely coated.
5. Spray baking pan with light coat vegetable oil.
6. Lay pieces of coated chicken in baking pan.
7. Spray tops of chicken with light coat of vegetable oil.
8. Bake for 35 minutes.
Tip: If you prefer not to use MSG, you may substitute an additional 1/4 TBS. of salt. Be aware however that using MSG produces the best clone of KFC’s fried chicken.