Spoiling the Bunneh – Light Fried chicken and tatoes

My husband and I are both Utah natives, but his roots go back to Missouri which is where, he tells me, he gets his love of things deep fried with an application of country gravy.  Fried chicken, mashed red potatoes, peas and country gravy is seriously one of his favorite foods…and to be honest I can’t blame him.  However, the classic form of this dish is a bit loaded with fat and calories which aren’t on the doctor’s list of foods which are good for the figure, so I came up a lighter version of the family favorite.  All in all it got a double thumbs up and clean plates, so somewhere we did it right!

Light fried chicken

2 chicken breasts, cut into chunks and lightly rinsed

1/2 cup whole wheat flour

1 tsp salt

1/2 tsp pepper

1/2 tsp paprika

2-3 Tbl olive oil

Combine flour, salt, pepper and paprika in a medium bowl or pie tin.  Bring a heavy frying pan to heat and add the olive oil.  Toss the chicken chunks in the flour mixture to lightly coat, then add directly to hot oil, frying on each side until the crust is crisp.  Transfer to a 9×9 inch baking dish and cover with tin foil.  Bake for 15 minutes at 375, then check temperature for doneness.  Serve warm.

Red Mashed potatoes

1 pound new red potatoes, washed and quartered.  Skin on if you please!

1/2 cup reduced fat sour cream

Salt and pepper to taste

1/4 cup low fat shredded cheese

Place clean potatoes into a pan and cover with water adding 1/2 tsp salt to mix.  Boil until fork tender.  Drain all but about 1/4 cup of the water from the pan.  With a hand mixer or potato masher mash potatoes, adding sour cream, cheese and spices to taste.  Serve warm.

Gluten Free White Sauce

Assemble all ingredients and plate.  Top with a sprinkle of red salt and some fresh ground pepper.  We get a Hawaiian red salt from Harmon’s and it’s both pretty and tasty!

light fried chicken
Light Fried Chicken


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