Bobby's Chicken-Fried Chicken

Health score
20%
Bobby's Chicken-Fried Chicken
45 min.
8
425kcal

Suggestions

Ingredients

  • 0.5 cup percent milk reduced-fat
  • 0.3 teaspoon pepper black freshly ground
  • 14 ounce chicken broth reduced-sodium canned
  • 1.5 teaspoons cornstarch 
  • 1.5 cups flour all-purpose
  • 0.3 cup garlic powder 
  •  green onions chopped
  • 0.3 cup ground pepper black
  • cup kosher salt 
  • 1.5 cups buttermilk low-fat
  • tablespoons olive oil 
  • 32 ounce chicken breasts boneless skinless
  • 0.3 cup vidalia onion sliced

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • wooden spoon

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick cooking spray.
  3. Mix together the flour and 1 teaspoon of the House Seasoning in a small bowl.
  4. Sprinkle the chicken with the remaining 1 teaspoon House Seasoning.
  5. Pour the buttermilk into a shallow dish. Dredge the chicken in the buttermilk, followed by the flour.
  6. Heat 2 tablespoons of the oil in a heavy nonstick skillet over medium-high heat.
  7. Add half of the chicken breasts to the hot oil and cook until both sides are browned, about 3 minutes per side, and then transfer to the baking sheet. Repeat with the remaining chicken breasts.
  8. Transfer the baking sheet to the oven and bake until the chicken is cooked through, about 10 minutes.
  9. Whisk together the cornstarch and 1/4 cup chicken broth until dissolved. Set aside.
  10. To make the gravy , add the remaining 1 tablespoon oil to the same skillet and heat over medium heat.
  11. Add the onions and saute until translucent, about 2 minutes.
  12. Add the remaining chicken broth, scrape the pan drippings with a wooden spoon, raise the heat to medium-high and cook until the mixture begins to bubble, about 2 minutes. Stir in the dissolved cornstarch to incorporate. Bring to a simmer and continue to cook until the mixture thickens, 4 to 5 minutes. Stir in the milk and black pepper and continue cooking over medium-high heat until thickened, 5 minutes longer.
  13. Remove the chicken from the oven and top each piece with 4 teaspoons of the gravy.
  14. Sprinkle with the chopped green onions.
  15. Mix together the salt, garlic powder and pepper.

Nutrition Facts

Calories425kcal
Protein40.75%
Fat28.74%
Carbs30.51%

Properties

Glycemic Index
22
Glycemic Load
14.14
Inflammation Score
-6
Nutrition Score
24.780869706817%

Flavonoids

Luteolin
0.01mg
Kaempferol
0.1mg
Myricetin
0.06mg
Quercetin
1.05mg

Nutrients percent of daily need

Calories:425.33kcal
21.27%
Fat:13.52g
20.79%
Saturated Fat:3.13g
19.54%
Carbohydrates:32.28g
10.76%
Net Carbohydrates:28.97g
10.53%
Sugar:3.51g
3.9%
Cholesterol:100.36mg
33.45%
Sodium:14598.29mg
634.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.12g
86.24%
Selenium:56.85µg
81.22%
Vitamin B3:14.61mg
73.04%
Manganese:1.25mg
62.42%
Vitamin B6:1.13mg
56.36%
Phosphorus:437.87mg
43.79%
Vitamin B2:0.4mg
23.68%
Potassium:813.66mg
23.25%
Vitamin K:23.13µg
22.03%
Vitamin B1:0.32mg
21.44%
Vitamin B5:2.06mg
20.61%
Iron:3.53mg
19.6%
Zinc:2.69mg
17.91%
Magnesium:70.51mg
17.63%
Vitamin B12:0.9µg
15%
Folate:59.22µg
14.8%
Calcium:136.88mg
13.69%
Fiber:3.31g
13.24%
Copper:0.25mg
12.5%
Vitamin E:1.32mg
8.77%
Vitamin A:228.77IU
4.58%
Vitamin C:2.73mg
3.31%
Vitamin D:0.16µg
1.09%