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Fried Chicken

This is a bit of an effort, which is probably a good thing, because it isn't the most healthy thing you can eat, fat-wise. It also is not particularly cheap, no matter how good a sale the chicken is on, but it's still a lot cheaper than a bucket from the Colonial, a *whole* lot more healthy and to my mind much better tasting. It's spicy, but not overly so. Don't be afraid of the amount of cayenne in it, you end up throwing out a fair portion of both the marinate and coating. Because of this, the nutritional analysis is going to show a bit higher figures than what you actually end up eating also. An electric fryer or electric frying pan works best for this so you can easily control the temperature and get it crispy without burning. This recipe was developed from one on Epicurious.com. Most of the sodium is in the Dijon mustard and the buttermilk, so get the lowest sodium variety you can or make your own mustard.

------- Marinade
2 c Buttermilk
1/4 c Dijon Mustard
1 T Onion Powder
1 t Dry Mustard
1 t Cayenne
1 t Black Pepper
------ Coating
3 c Flour
1 T Sodium Free Baking Powder
1 T Garlic Powder
1 T Onion Powder
1 T Dry Mustard
1 T Cayenne
1 1/2 t Black Pepper
1 Chicken,Cut Into Pieces

In a 1 gallon zipper bag combine marinade ingredients. Add chicken pieces. Seal bag, turn in coat chicken evenly. Refrigerate at least overnight and up to 2 days, turning occasionally. Whisk together coating ingredients in a 9x13 baking dish. Add chicken pieces to dish, allowing as much marinade to stay on the chicken as you can. Turn to coat evenly and thickly. Let stand in coating mix 1 to 2 hours, turning occasionally. Chicken will continue to absorb flour. The idea is to get a thick coating completely covering the chicken to seal in the juices when it's fried. Heat oil to a depth of at least 1 1/2 inches in a deep fryer or heavy frying pan. Heat to 350 degrees. Add 4 pieces of chicken. Reduce heat to 300 degrees. Fry for 5 minutes. Turn carefully to avoid breaking coating. Fry until done through, about 15 minutes depending on size of pieces. Reheat oil to 350 and fry the remaining 4 pieces the same way. Serve hot or cold.

Yield: 8 Servings

Sodium Category: Moderate Sodium

Diabetic Exchanges
2 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
1 Fat

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 8

Amount Per Serving
Calories 247
Calories from Fat 21

% Daily Values *

Total Fat 2 gr
  Saturated Fat 1 gr
  Polyunsaturated Fat 1 gr
  Monounsaturated Fat 1 gr
Cholesterol 20 mg
Sodium 204 mg
Potassium 458 mg
Carbohydrates 43 gr
  Dietary Fiber 2.3gr
Protein 13 gr

Vitamin A
Vitamin C

* Percent Daily Values are based on
a 2000 calorie diet