Score: 4.24 (votes: 34)
For his show, Dr. Oz challenged me to design a new version of KFC Original Recipe Chicken with fewer calories and half the fat. You might be surprised to see what I came up with to replace the MSG (it's fish sauce!)—but you will not be disappointed with the tasty results.
Try my low-fat, low-calorie KFC Fried Chicken recipe below and see what you think.
Todd's Dr. Oz Clone
Calories–200 each thigh / 290 each breast
Fat–9g / 10g
Original KFC
Calories–250 each thigh / 360 each breast
Fat–17g / 21g
If it's the full-fat version you're looking for, you can find my KFC Fried Chicken recipe here.
Get This
_main
- 8 small pieces of chicken, breast, thigh, and drumsticks, with skin removed
Brine
- 8 cups water
- 1/3 cup salt
- 2 tablespoons premium, MSG-free fish sauce
Breading
- 1 cup all-purpose flour
- 1 1/4 cups plain bread crumbs
- 4 1/4 teaspoons salt
- 2 teaspoons granulated sugar
- 2 teaspoons finely ground tellicherry pepper
- 1/2 teaspoon ground white pepper
- 1/2 teaspoon paprika
- 1/2 teaspoon ground savory
- 1/2 teaspoon ground sage
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground marjoram
- 1/4 teaspoon onion powder
- 1/8 teaspoon garlic powder
- 1/8 teaspoon ground cayenne pepper
Dredge
- 4 large eggs
- 2 cups skim milk
- Vegetable oil cooking spray
Do This
1. Dissolve 1/3 cup salt in 8 cups water. Stir in fish sauce. Add chicken and marinate for 2 hours. Remove chicken from brine, rinse with water, and blot dry.
2. Preheat oven to 375° F. Make the breading by combining all ingredients in a large bowl. In a separate bowl, beat the eggs and then stir in the milk.
3. When the oven is hot, dip each piece of chicken in the egg and milk mixture and then press into the breading. Toss each chicken piece in the breading until well-coated.
4. Let chicken sit for 2 minutes in the breading. Shake off the excess breading and arrange on a baking sheet that has been thoroughly sprayed with vegetable oil non-stick spray.
5. When all of the chicken has been breaded, spray each piece with the oil spray until the breading is completely moistened. Bake chicken for 40 to 45 minutes, or until it’s nicely browned.
Makes 8 pieces.
Reviews
Patricia Turnbull
Apr 27, 2016, 22:00
This is good, I love chicken and have KFC before but this was not KFC style. KFC deep frys their chicken allowing for all the flavour to enter into the chicken as well as the skin. You should pierce the chicken prior to adding anything on the chicken to help the seasoning's, herbs and what have you into the chicken, just a tip. The chicken is good tho.
Fabi
Mar 17, 2016, 22:00
Amazing! Thanks for this recipe!
I'm Todd Wilbur, Chronic Food Hacker
For over 30 years I've been deconstructing America's most iconic brand-name foods to make the best original copycat recipes for you to use at home. Welcome to my lab.
.png)
