Fried Chicken Makeover
Original Fried Chicken
Makeover Fried Chicken
Serving size: 2 Drumsticks
Cost per serve: $1.21*
Serving size: 2 Drumsticks
Cost per serve: $1.03*
We reduced the cost, energy, saturated fat, salt (sodium) by:
• Removing the skin from the chicken
• Omitting the salt
• Changing the cooking method to baking instead of frying
Ingredients- 10 serves
Makeover
Original
Chicken drumsticks
Salt
Brine
White flour
Cumin powder
Dried mixed herbs
Chili powder
Paprika
Ground coriander
Onion powder
Garlic Powder
Eggs
Oil for deep frying
1.5kg
20g
3L
150g
1 Tbsp
1 Tbsp
¼ tsp
1 Tbsp
1 Tbsp
1 Tbsp
1 Tbsp
4
115g (absorbed)
Chicken drumsticks
Wholemeal flour
Cumin powder
Dried mixed herbs
Chili powder
Paprika
Ground coriander
Onion powder
Garlic powder
Eggs
Spray oil
1.5kg
150g
1 Tbsp
1 Tbsp
¼ tsp
1 Tbsp
1 Tbsp
1 Tbsp
1 Tbsp
4
15ml
Method for Makeover
1.
2.
3.
4.
5.
6.
7.
8.
Heat oven to 200⁰C
Mix together the flour, cumin, mixed herbs, chilli, paprika, coriander, onion powder and garlic powder
Dip the chicken in the flour mixture
Beat the eggs and dip the floured chicken in the egg
Dip the chicken once again in the flour mixture
Place in a container space apart in the refrigerator for at least 30 minutes or up to 2 hours
Place on a baking tray and spray lightly with cooking oil
Bake for approximately 30-40 minutes or until well cooked
Nutrient Information
Energy
Fat
Saturated fat
Carbohydrate
Fibre
Sodium (Na)
Original
Per serve
Makeover
Per serve
Difference
Per serve
1575kJ
21.2g
8.8g
12.9g
0.4g
1225mg
1084kJ
9.8g
2.5g
10.6g
2.0g
180mg
491kJ
11.4g
6.3g
2.3g
1.6g
1045mg
*Costs as at July 2013, Countdown Online http://shop.countdown.co.nz/