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  • Writer's pictureJasmine Carbon

Oven ‘fried’ Chicken

Here with a healthy chicken recipe from Jasmine Carbon- UK registered dietitian.

Enjoy the taste of fast-food without the extremely high salt, sugar or fats!

fried chicken

We know that frequently eating fried foods are not good for us but these can be hard to avoid especially when going to family functions, attending friendly catch-ups or feeling peckish at unsociable times of the day (or night)!!

When deep fat fried foods are hard to avoid, for example when at a family function, stick with the rule of doubling your vegetable intake and choosing just one fried food option for that meal.

Fried food in general are energy dense, high in saturated fats (the type which isn't good for our heart health), contribute to weight gain and increase our risk of developing type 2 diabetes. But despite knowing this, they are delicious and sometimes it can feel like they are difficult to why is this?

Crispy = Fresh

Ones school of thought is that crispy equates to freshness. Our brains register the sound and texture sensation that comes with eating crispy food to interprets that information to mean that the food is of a high standard and quality. The same can be used to explain why people prefer crisp apples and firm grapes.

Comfort Food

Many of us, through early conditioning, have been raised to see food as a reward and even a comfort. This is the case specifically with foods which are high in salt, sugar and fat. Traditionally prepared fried chicken ticks all three, coupled with the fact that it is easily accessible, cheap and has a flavour profile universally enjoyed by millions of people it's easy to see why it has become an easy food choice that makes us feel satisfied and comforted.

Setting a goal of completely cutting out fried chicken when it's been a regular part of your diet for so long can be unrealistic. Instead of choosing to completely avoid it, we would recommend adjusting the recipe and cooking methods so you still get to enjoy this crispy comfort food.

Carbon Nutrition consultation packages offer meal planning and within this, your dietitian makes space to allow for comfort foods. Experience has shown us incorporating client's favourite foods make it easier to be consistent with diet changes and help to lead to lifelong improved health benefits such as:

- reduce high cholesterol levels

- improve diabetes management

- help to promote weight loss and lower waist size.

Oven 'Fried' Chicken


6 skinless chicken thighs (cleaned and visible fat removed) Salt and pepper to season 2 tablespoons of all purpose seasoning 50g all-purpose flour 2 large egg 2 tablespoons of milk 1 teaspoon garlic powder 1 teaspoon paprika (smoky) 200g Panko breadcrumbs 2 tablespoons chopped fresh parsley leaves, to serve


1. Preheat oven to 200°C. Line a baking sheet with baking / parchment paper and a cooking rack.

2. Season chicken with all purpose seasoning and paprika. Set up a work station with 3 shallow bowls or trays. To one bowl, add the flour and set aside. In the second bowl, whisk together eggs, milk, garlic powder, the 3/4 teaspoon of salt and paprika. In the third bowl, add the Panko breadcrumbs

3. Working one by one, evenly coat the chicken in the flour, then dip into the egg mixture, then dredge in the Panko mixture, pressing to coat. Place onto prepared baking sheet and repeat with remaining chicken thighs.

4. Bake for 35 minutes, remove from the oven or until the chicken is cooked through; the crust is crispy and golden brown. And for the proud Airfryer owners, this recipe can be cooked in your favourite electronic money saving device. Just use the appropriate chicken cooking setting

Download the recipe here

Oven 'fried' chicken
Download PDF • 1.52MB

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