Meg's Pan-Fried Chicken Recipe (2024)


4.3 of 5 (77)

Meg's Pan-Fried Chicken Recipe (1)

Nutritional Info

  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 183.1
  • Total Fat: 5.5 g
  • Cholesterol: 70.2 mg
  • Sodium: 74.8 mg
  • Total Carbs: 4.7 g
  • Dietary Fiber: 1.0 g
  • Protein: 27.5 g


View full nutritional breakdown of Meg's Pan-Fried Chicken calories by ingredient

Introduction

You will think you are dining in a screened in-porch with the colonel as your host when you bite into this pan-fried chicken.
You will think you are dining in a screened in-porch with the colonel as your host when you bite into this pan-fried chicken.


Ingredients

    4 4-ounce chicken breasts, skin and fat removed
    1 tablespoon whole-wheat flour
    1 egg white, beaten until foamy
    1/2 cup panko (Japanese-style breadcrumbs)*
    1 teaspoon dried thyme
    1/2 teaspoon sweet paprika
    1/2 teaspoon onion powder
    2 teaspoons olive oil

    *Use whole-wheat breadcrumbs if you can’t find panko.


Tips

The appeal of fried chicken is the crunch you get when you bite down on that crust into the moist meat inside. I ditched most of the fat and relied on herbs and spices for flavor.
The Southern gal in me is proud of this recipe. I'm from Kentucky, so I suppose we could call this dish "Kentucky Pan-Fried Chicken."

You'll want to prep the chicken in two batches to ensure a crunchy crust. Crowding all four pieces into the pan at once or breading them all and letting them sit will yield a soggy coating.
Why are we baking pan-fried chicken? We used a hot skillet to get a crispy coating on the meat, but if we kept the meat on the stovetop, the crust would burn before the inside reached a safe temperature. Finishing the dish in the oven yields perfect results every time.

This recipe is from "The Spark Solution: A Complete Two-Week Program to Fast-Track Weight Loss and Total Body Health," the new book from the experts at SparkPeople. Order your copy today!

Also pictured:


Directions

Preheat the oven to 375 degrees F. Coat a 9 × 13-inch baking dish with cooking spray.
Line up three flat dishes as a breading station. The first dish should hold the flour and the second the beaten egg white. In the third, combine the panko, thyme, paprika, and onion powder.
Coat a large skillet with cooking spray and place it over medium-high heat. Add 1 teaspoon of the olive oil.
Prep the chicken in two batches. Pat each piece of chicken dry with paper towels.
Dredge two pieces of chicken in the flour, then dip them in the egg white, and coat them with the breadcrumbs. Add them to the hot skillet and cook for 3 minutes per side, then transfer them to the baking dish.
Add the remaining teaspoon of oil to the skillet for the second batch. Repeat the breading and pan-frying process with the other two chicken breasts, then bake them in the preheated oven for 7 to 8 minutes, or until the meat is no longer pink and reaches an internal temperature of 165 F using a quick-read thermometer.

TAGS:Poultry | Kids | KidsPoultry | Other | OtherPoultry | Low Fat | Low FatPoultry | Dinner | PoultryDinner |

Member Ratings For This Recipe

  • Meg's Pan-Fried Chicken Recipe (2)QUIKCUTS2003
    Meg's Pan-Fried Chicken Recipe (3)


    Incredible!

    28 of 28 people found this review helpful

    try putting the chicken on a rack in the pan so it is not sitting in the run off oil and that will cut down on even more calories and the bottom won't be soggy from the oil
    - 4/9/13

  • Meg's Pan-Fried Chicken Recipe (4)UPONMYSTARR
    Meg's Pan-Fried Chicken Recipe (5)


    Very Good

    16 of 16 people found this review helpful

    Ooh, I really like this ! I added more spices and some red pepper because we like spicy... I also cut the chicken into long, thin strips, and it cooked in a flash ! - 4/9/13

  • Meg's Pan-Fried Chicken Recipe (6)BEANSPROUTBARB
    Meg's Pan-Fried Chicken Recipe (7)


    Good

    11 of 11 people found this review helpful

    I made this with boneless skinless thighs because we like dark meat. I cooked it longer in the oven, too. It needs longer cooking, I think, than the recipe says. Also, I think the seasoning could be more flavorful. But the method is good for making a crispy crust. I'll use it again! - 4/9/13

  • Meg's Pan-Fried Chicken Recipe (8)CD12502609
    Meg's Pan-Fried Chicken Recipe (9)

    10 of 10 people found this review helpful

    Best tasting oven chicken I have ever made!! - 7/18/12

  • Meg's Pan-Fried Chicken Recipe (10)NONNAOF2
    Meg's Pan-Fried Chicken Recipe (11)


    Incredible!

    7 of 7 people found this review helpful

    I always have to have garlic in everything I eat, so I add 1/2 tsp.garlic powder to this recipe! - 4/9/13

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Meg's Pan-Fried Chicken Recipe (2024)

FAQs

Why won't my fried chicken get crispy? ›

If your oil temp is too high, your fried chicken will be scorched on the outside with meat that is undercooked. If the oil is too cool, your chicken will be greasy and will lack the golden-brown crispy exterior you want.

How do you pan fry chicken without making it tough? ›

Chicken breasts must be at room temperature before going in the pan as cold chicken can cook unevenly and tends to be tough. Allow the chicken breast to sit out for 20 minutes. That should do the trick. One of my favorite pieces of kitchen gear is a cast iron pan.

How long to cook chicken in a frying pan? ›

2. Heat the oil in a frying pan then add the chicken breasts (skin-side down, if they have skin) and cook for 2-3 minutes or until browned. Then turn over, cover and cook on the other side for 7-8 minutes or until cooked through.

Why do you soak chicken in salt water before frying? ›

It helps flavor the meat. When brining a chicken, you allow the taste of the solution to penetrate through the surface and penetrate the deeper recesses of the chicken with flavor. It means the flesh is already flavorful without breading. It helps keep the meat moist.

Should you let chicken sit in flour before frying? ›

Then dip the chicken back into the flour mixture. Allow the battered chicken to sit for about 10 minutes before dropping into the hot grease to fry. This should be a standard when battering anything to fry.

Why does cornstarch make fried chicken crispy? ›

When paired with all-purpose flour, cornstarch helps prevent gluten development, which makes the flour coating crispier, and absorb moisture (from the frying and the chicken), which also means a crispier coating. If you already have a favorite fried chicken recipe, try replacing a quarter of the flour with cornstarch.

What heat should you pan fry chicken at? ›

After testing endless thickness and doneness combinations at countless temperatures, we concluded that the best temperature for pan-seared chicken is 375ºF / 190ºC, or "medium" on your stovetop.

How do you tenderize chicken before frying? ›

We recommend marinating your chicken in buttermilk or yogurt overnight, but if it's urgent, then an hour will do. However, the texture of the chicken won't be as even as chicken marinated overnight. The process is simple: you only have to immerse the chicken in a container with enough yogurt or buttermilk and seal it.

Should you cover chicken when pan frying? ›

This helps render the fat and water from the chicken for a crisp crust and evenly cooked meat.

Why is my pan fried chicken not crispy? ›

If you put too many chicken pieces in the pan at once, the temperature of the oil will drop, and the chicken won't get crispy. You want to make sure that you have enough space in the pan for the chicken pieces to cook evenly. Depending on the size of your pan, you may need to fry the chicken in batches.

What makes fried chicken taste so good? ›

It's all about that crunch

Done properly, deep-frying creates a satisfying contrast between the crispy-crunchy coating and tender chicken. Beyond that simple textural enjoyment, the crispness actually sends our brain a message that the food itself is in good condition.

Do You Dip chicken in egg or milk first? ›

How To Batter Chicken
  1. Dry Ingredients: 2 cups all-purpose flour. 1 teaspoon garlic powder. ...
  2. Wet Ingredients: 1 egg. ½ cup whole milk. ...
  3. Batter the chicken: The trick to getting the batter to stick to the chicken pieces properly is to dip the chicken into the seasoned flour, before dipping into the egg mixture.

How does KFC get their chicken so crispy? ›

KFC deep fries its chicken for 15 minutes and then drains the oil off for another five minutes – 20 minutes in total. If you don't have a deep fryer, heat up plenty of oil in a large saucepan and do it that way.

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