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Healthy Oven Fried Chicken and Slaw

Season 5 Episode 502
Aired on 04/09/2016 | CC tv-pg
Chef Ronnie Woo puts a healthy twist on fried chicken and slaw.

Serves: 3 to 4

Active time: 30 minutes
Total time: 1 hour and 15 minutes


Chicken Ingredients:
3 Skin-on chicken drumsticks
3 Skin-on chicken breasts
3 Skin-on chicken thighs
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 Tbsp. brown sugar
1 Tsp. salt
1 Tsp. fresh ground pepper
1 Tsp. smoked paprika
1 Tsp. chili powder
1 1/2 Cups of rice flour
1 Cup of buttermilk
1 Large egg
1/2 Cup of water
30-40 Butter crackers, finely crushed
2 1/2 Cups of corn cereal flakes, finely crushed
2 Tbsp. of avocado oil

Steps to prepare the chicken:
1. In a small bowl, combine the garlic powder, onion powder, brown sugar, salt, ground black pepper, smoked paprika, and chili powder. Coat each chicken piece liberally with the dry rub and transfer to a freezer bag. Let marinate for 4 hours or overnight in the fridge.

2. Preheat oven to 400°F. In a medium bowl, add the rice flour. In another medium bowl, whisk together the buttermilk, egg, and water. In a third medium bowl, toss the butter crackers and corn cereal with the avocado oil.

3. Line a baking sheet with an ovenproof wire rack. Dip each piece of spice-rubbed chicken into the rice flour, then into the buttermilk mixture, and lastly, fully coat with the cracker cereal mixture. Transfer to the wire rack, skin-side up, and continue with the rest of the chicken, making sure to leave at least 1/2-inch between each chicken piece.

4. Transfer the chicken to the oven and bake for 35-45 minutes, until the chicken is cooked through and the outside is golden brown and crispy.

Napa Cabbage & Apple Slaw Ingredients:
1 Head Napa cabbage, thinly sliced
2 Green apples, grated
2 Jalapeños, finely minced
1/2 Cup of rice vinegar
1 Tbsp. of soy sauce
1 Tbsp. of brown sugar
2 Tbsp. of toasted sesame oil
1 Cup of beansprouts
1/2 Cup of sliced almonds
Juice of one lime
Five-finger pinch freshly ground black pepper

Steps to prepare the slaw:
1. Thinly slice 1 head of Napa cabbage, grate 2 green apples and finely mince 2 jalapeños.

2. In a large bowl, whisk together the rice vinegar, soy sauce, brown sugar, lime juice, toasted sesame oil, and a 5-finger pinch of ground black pepper until sugar has dissolved.

3. Add the cabbage, beansprouts, apple, and jalapeños and gently toss until fully coated.

4. Garnish with sliced almonds. Serve with the chicken and enjoy!



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