Buttermilk Fried Chicken

I want to see a raise of hands. Who has buttermilk all year round in their refrigerator? I certainly don't, but thanks to this tip I learned a few years ago, it's not a problem! Simply mix together 1 cup of milk + the juice of one lemon + 5 minutes to rest = Buttermilk. That's it...Easy Peasy! It will get thick just like the buttermilk you buy at the store. 

One morning while asking the kids what they wanted for dinner, Gab stated she wanted fried chicken on the bone, like the kind you can get at KFC. Now, I can probably count on one hand the number of times I've eaten at a KFC in the last 20 years, let alone make chicken at home that way. There aren't many foods I deep fry with the exception of chicken/pork/eggplant cutlets and homemade french fries. I never even owned a fry daddy; well until I won a REALLY small one at a tricky tray recently! But it was a dreary kind of day and I did have some chicken thighs in the freezer so I figured why not.  

I soaked the chicken for about 2 hours in the buttermilk before coating and frying them. I also used my Dutch oven to fry the pieces and worked in two batches. After I was done frying, I also put them in the oven just to make sure they were cooked (as I have a real fetish about making sure my chicken is fully cooked). I can't compare these entirely to KFC; however, they were delicious and crunchy just how I remembered them and the kids loved them! 

Buttermilk Fried Chicken
2 c. Buttermilk (I used 2c. 2% milk + fresh juice of 2 lemons)
8 Chicken Thighs (You can also use chicken breasts and legs)
2 c. All-Purpose Flour
1 tsp. Kosher Salt
1/2 tsp. Fresh Ground Black Pepper
1 tsp. Paprika
1 tsp. Onion Powder
1 tsp. Garlic Powder
1 tsp. Dry Mustard
2 tsp. Fresh Thyme
Extra Virgin Olive Oil, for frying

Directions:
1. Rinse the chicken under cold water and pat dry with paper towels. 
2. Add the chicken to a resealable plastic bag along with the buttermilk and refrigerate for at least 2 hours (you can leave them there all day if you'd like). Remove the chicken from the refrigerator 10 minutes before you're ready to fry. 
3. Prepare the coating mixture by mixing together the flour, salt, pepper, onion powder, garlic powder, dry mustard and thyme. 
4. Pour the oil into a large pot, Dutch oven or deep fryer and allow to heat over medium-high heat. 
5. Coat the chicken one piece at a time by dredging it into the flour mixture; then add the chicken to the oil. (You may have to work in two batches to avoid overcrowding). 
6. Fry the chicken 7-8 minutes per side; allowing them to turn golden brown. 
7. Drain the chicken on paper towels; then place on a baking sheet lined with a rack or foil. 
8. Bake the chicken at 350 degrees for 10-15 minutes or until the chicken has reached proper internal temperature. Makes 8 pieces. 

Now the nutritional value on this one was a little tricky to figure out due to the frying aspect. I calculated this recipe using 1/2 cup of extra virgin olive oil; which was based on how much oil was left after frying so this is just to give you an idea. It's fried=not real healthy! :)

*Nutritional Information per Piece: Calories 397, Carbs 25.8g, Fat 24.1g, Protein 20.7g, Fiber 1.2g, Sugar 4.3g

*Calculations based on ingredients entered into CalorieCount and may not be 100% accurate.

BTW, today also happens to be National Poultry Day. If you're looking for more dinner inspiration, here are the Top 5 Main Entree Poultry recipes based on page views to date on the blog. Click on the name to be taken to the original recipe! 

Chicken Balsamico

Chicken in a Lemon Butter Sauce

Grilled Chicken Buffalo Pasta

Chicken, Zucchini and Portobello Mushrooms in a Chianti Wine Sauce

Feta & Sage Mini Chicken Meatloaf

Enjoy! 

Olive Oil...A Healthy Part of a Mediterranean Diet

According to a recent article on Wacotrib.com, olive oil is one of the Top 5 2013 Food Trends and it's no wonder. Besides tasting good, olive oil has been proven to be healthier than most other oils as well as being versatile. As I mentioned in my recent post, Should you eat a Mediterranean diet?, olives & olive oil are key to the Mediterranean diet and is the principal oil used in cooking and baking. Extra virgin olive oil, the one I use, has the highest health promoting fats and other important nutrients. 

When I visited Italy, olive trees were in abundance, lining every
traveled road. They use nets to capture the falling fruit so as not to
 damage them before the pressing process. 

Since the age of Hippocrates, many studies have shown the nutritional value of olive oil and when consumed, supply us with large quantities of monounsaturated lipid or unsaturated fatty acids; which aide in lowering our LDL or bad cholesterol levels. To be considered "virgin", an olive oil has to be cold-pressed; which means that it is only produced by crushing the entire olive and its' pit with a machine without using any chemicals. 




Here are some examples of how olive oil can help if added to your diet: 

Heart
The consumption of olive oil ensures the necessary intake of monounsaturates by increasing HDL levels and decreasing LDL (bad cholesterol), which contributes to healthy cardiovascular system, controls hypertension and reduces the risk of cardiac disorders, such as heart attacks. 

Cancer
Based on a study by Sir Richard Doll, an English epidemiologist and Nobelist, there is a relation between the high consumption of eating fatty substances and some forms of cancer. Olive oil has antioxidant  substances such as Vitamin E; which protects the cells from oxidation and deterioration which may lead to carcinogenesis. 

Diabetes
Correct weight reduction and nutrition are key in fighting diabetes. The consumption of olive oil helps to reduce lipid levels and regulates sugar in the blood. It also remains longer in the stomach; which allows you to feel fuller longer. 

Peptic Digestive System
Research has shown that there is a direct link between the consumption of olive oil and the functions of the peptic digestive system by balancing the gastric acid secretions and prevents the formation of gallstones. 

Restaurants are also growing more and more accustomed to special requests, so don't be afraid to ask your server if the chef can substitute extra virgin olive oil as an alternative to butter or other oils when preparing your meal. At home, you can use olive oil in just about any type of cooking, but make sure what you're buying is labeled extra virgin variety which has a naturally fruity taste with an green-yellow color. 

Did you know...

...that Greece uses the largest consumption of olive oil per person out of all of the Mediterranean countries? I saw this beautiful olive tree that we used as shade cover during a VERY hot, over 100 degree day climbing up approximately 100 steps from the base of the Acropolis to the top of the Parthenon in Greece. It was the only tree next to the structure. It was so beautiful and offered a lovely place to stop and rest.