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KFC Original Recipe Fried Chicken Low-Fat/Low-Calorie Recipe
KFC Original Recipe Fried Chicken Low-Fat/Low-Calorie
By Todd Wilbur

Recipe Type: Entree
Calories: 200
Cook Time: 2 hours 25 minutes
Recipe Rating: 4.2 (6 reviews)
 
We can attribute a lot of that famous flavor of KFC chicken to MSG. Dr OZ challenged me to replace the MSG without losing the flavor we have come to love. You may be shocked at what I came up with - but you will not be disappointed.

Todd's Dr. Oz Clone
Calories: 200 each thigh / 290 each breast
Fat: 9g / 10g

Original KFC
Calories: 250 each thigh / 360 each breast
Fat: 17g / 21g
8 small pieces of chicken, breast, thigh, and drumsticks, with skin removed

Brine
8 cups water
1/3 cup salt
2 tbsp premium, MSG-free fish sauce

Breading
1 cup all-purpose flour
1 1/4 cups plain bread crumbs
4 1/4 tsp salt
2 tsp granulated sugar
2 tsp finely ground tellicherry pepper
1/2 tsp ground white pepper
1/2 tsp paprika
1/2 tsp ground savory
1/2 tsp ground sage
1/4 tsp ground ginger
1/4 tsp ground marjoram
1/4 tsp onion powder
1/8 tsp garlic powder
1/8 tsp ground cayenne pepper

Dredge
4 eggs
2 cups skim milk
Vegetable oil cooking spray

1. Dissolve 1/3 cup salt in 8 cups water. Stir in fish sauce. Add chicken and marinate for 2 hours. Remove chicken from brine, rinse with water, and blot dry. Preheat oven to 375° F.

2. Make the breading by combining all ingredients in a large bowl.

3. In a separate bowl, beat the eggs and then stir in the milk. When the oven is hot, dip each piece of chicken in the egg and milk mixture and then press into the breading. Toss each chicken piece in the breading until well-coated. Let chicken sit for 2 minutes in the breading. Shake off the excess breading and arrange on a baking sheet that has been thoroughly sprayed with vegetable oil non-stick spray.

4. When all of the chicken has been breaded, spray each piece with the oil spray until the breading is completely moistened.

5. Bake chicken for 40 to 45 minutes or until it’s nicely browned.


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