Servings: Serves 4
Ingredients 3 cups low-fat , low-sodium chicken brothSalt4 skinless , bone-in chicken thighs2 quarts grapeseed oil1 1/2 cups whole wheat flour1 Tbsp. sweet paprika1 1/2 tsp. celery salt1 Tbsp. freshly ground black pepper1 tsp. salt1/2 tsp. cayenne pepper2 cups low-fat buttermilk
Heat the chicken broth in a medium saucepot over high heat, seasoning it generously with salt. Add the chicken thighs to the pan and bring the broth to a simmer. Cover, and reduce the heat to low. Simmer gently until the chicken is tender, about 40 minutes. Remove the thighs from the liquid, pat them dry and set them aside on a platter; cover it with foil to keep them warm.
While the chicken is cooking, pour the grapeseed oil into a large pot with high sides, and bring it to 400° over high heat. Set a wire rack in a rimmed baking sheet or over several layers of paper towels (for draining the chicken). In a shallow dish, combine the flour with the paprika, celery salt, black pepper, 1 teaspoon salt and the cayenne. Use a whisk to thoroughly combine the ingredients.
Combine the warm chicken thighs with the buttermilk in a large bowl, coating them completely. Dredge the thighs in the seasoned flour. Then dip the thighs in the buttermilk and dredge them in the seasoned flour once more, to double-coat the chicken. Shake off any excess flour.
Fry the chicken, 2 pieces at a time, in the hot oil until deep golden brown, 30 seconds to 1 minute. Drain on the wire rack, and serve immediately.
Before: 30g fat, 549 calories
After: 10.9g fat, 204 calories
20g protein, 7g carbohydrates, 58mg cholesterol, 3g fiber, 1,169mg sodium