And the Winner Is . . . Fried Chicken!
Fried chicken is a favorite summertime picnic treat, but it’s typically high in calories, fat and sodium. So we weren’t surprised when we asked our Facebook community to choose among three favorite summer recipes for a healthy makeover including wheat germ, and they overwhelmingly chose fried chicken (blueberry pie and potato salad were the other choices).
A typical piece of home-cooked fried chicken can weigh in at over 350 calories, 20 grams of fat (including 6 grams of saturated fat) and more than 1,000 milligrams of sodium! No wonder so many of us want a tasty lighter version.
Here’s our better-for-you fried chicken using Kretschmer Wheat Germ. It’s skinless and baked instead of fried, helping create a healthier recipe with 280 calories, 10 grams of fat (including 2 grams of saturate fat) and 370 miligrams of sodium per piece.
Adding a coating of wheat germ and corn flakes provides more fiber and nutrients than the average recipe, so you can eat less and still feel satisfied. And it tastes great straight out of the picnic basket.
Kretschmer Wheat Germ Oven-Fried Chicken
Here’s a crispy, crunchy oven-fried chicken recipe that won’t leave your guests feeling liked they missed out on the real thing. We've double-dipped it—first in wheat germ and then in crushed corn flakes—to give it that nice, crunchy outside that makes traditional fried chicken irresistible.
Makes 8 pieces
2 tablespoon vegetable or canola oil
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon paprika
1/4 to 1/2 teaspoon cayenne pepper
1/2 cup low-fat buttermilk
3/4 cup Kretschmer Original Toasted Wheat Germ
2 eggs, lightly beaten
4 cups corn flakes, crushed
4 large chicken legs, skin removed (about 1 pound)
4 boneless, skinless chicken thighs (about 1 pound)
Place rack in upper third of oven. Preheat oven to 350° F. Oil a baking sheet with sides.
In shallow bowl, mix together salt, pepper, paprika, cayenne and wheat germ. Pour buttermilk, whisked eggs and corn flakes into three separate shallow bowls (4 bowls total).
Taking one piece of chicken at a time, dip it first into the buttermilk, then wheat germ, then egg and finally the corn flake crumbs, patting with your fingers to make the crumbs adhere. Place pieces on prepared baking sheet.
Bake until chicken is crisp and golden, 40 to 45 minutes. Serve immediately or at room temperature.