Fried chicken is a popular dish enjoyed by many. However, it is often coated in unhealthy breading and fried in unhealthy oils, which can lead to weight gain and other health problems. But did you know that you can enjoy fried chicken without the coating and still get the same great taste? In fact, 1 medium piece (yield after cooking, bone removed) of fried chicken without coating (skin eaten) contains only 161 calories.

When you remove the coating from fried chicken, you also remove a lot of the unhealthy fats and calories. Fried chicken without coating is a good source of protein and contains important minerals like iron and zinc. However, it is still important to be mindful of portion sizes and to incorporate a variety of fruits and vegetables into your diet.

In this article, we'll explore the nutritional value of fried chicken without coating, how to make it, and some creative ways to serve it.

Calories in a Medium Piece of Fried Chicken without Coating

As mentioned earlier, 1 medium piece (yield after cooking, bone removed) of fried chicken without coating (skin eaten) contains only 161 calories. This makes it a lower calorie option compared to traditional fried chicken. It's worth noting that adding a coating to fried chicken can increase the calorie count significantly. For example, 1 medium piece of fried chicken with coating (skin eaten) can contain upwards of 300 calories or more.

Nutritional Value of Fried Chicken without Coating

Fried chicken without coating is a good source of protein, with 1 medium piece containing approximately 17 grams of protein. It also contains important minerals like iron and zinc. However, it is worth noting that fried chicken without coating can also be high in sodium. 1 medium piece can contain upwards of 400 milligrams of sodium, which is approximately 17% of the daily recommended intake.

Is Fried Chicken without Coating Healthy?

Fried chicken without coating can be a healthy option when prepared correctly and consumed in moderation. By removing the coating, you are reducing the amount of unhealthy fats and calories in the dish. However, it is still important to be mindful of portion sizes and to incorporate a variety of fruits and vegetables into your diet. Additionally, it is important to consider the method of preparation, as frying can still be an unhealthy cooking method if done improperly.

How to Make Fried Chicken without Coating

Making fried chicken without coating is relatively simple. You will need bone-in chicken pieces with the skin still attached, along with some basic seasonings like salt, pepper, and garlic powder. First, preheat your oven to 425 degrees F. Season your chicken pieces generously with salt, pepper, and garlic powder. Place the chicken pieces skin side up on a baking sheet and bake for 30-40 minutes, or until a meat thermometer inserted into the thickest part of the chicken reads 165 degrees F.

Ways to Serve Fried Chicken without Coating

Fried chicken without coating can be served in a variety of ways. One simple option is to serve it alongside a salad or roasted vegetables for a healthy and balanced meal. It can also be used as a protein source in sandwiches or wraps, or chopped and added to a pasta dish or stir-fry for added flavor and nutrition.

Recipes that Use Fried Chicken without Coating

Looking for some recipe ideas using fried chicken without coating? Try this recipe for Fried Chicken Salad with Buttermilk Dressing:

• 4 bone-in chicken thighs, skin on
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1 head lettuce, chopped
• 1 cucumber, sliced
• 1 small red onion, thinly sliced
• 1/2 cup buttermilk
• 2 tablespoons mayonnaise
• 1 tablespoon white wine vinegar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon dried dill

Preheat your oven to 425 degrees F. Rub the chicken thighs with olive oil and season with salt, paprika, and black pepper. Place on a baking sheet and bake for 30-40 minutes, or until a meat thermometer inserted into the thickest part of the chicken reads 165 degrees F. While the chicken is cooking, prepare the salad by combining lettuce, cucumber, and red onion in a bowl. In a separate bowl, whisk together buttermilk, mayonnaise, white wine vinegar, garlic powder, onion powder, and dried dill. Once the chicken is done, let cool for a few minutes before chopping into bite-sized pieces. Add the chicken to the salad and drizzle with buttermilk dressing.

Tips for Cooking Perfect Fried Chicken without Coating

When cooking fried chicken without coating, there are a few tips to keep in mind to ensure that it turns out perfectly:

• Season generously: Because there is no coating to add flavor, it's important to season your chicken pieces generously with salt, pepper, and your favorite seasonings.
• Bake on a rack: Placing your chicken pieces on a baking rack will help them cook evenly and will prevent them from becoming soggy.
• Use a meat thermometer: To ensure that your chicken is fully cooked, use a meat thermometer to check the internal temperature. It should read 165 degrees F when inserted into the thickest part of the chicken.

Variations of Fried Chicken without Coating

Fried chicken without coating can be easily customized to suit your taste preferences. Try experimenting with different seasonings or adding a flavorful marinade before baking for added flavor. You can also use different cuts of chicken or even switch up the protein altogether. For example, try making fried tofu or tempeh for a vegetarian option.

What to Eat with Fried Chicken without Coating

When serving fried chicken without coating, it's important to pair it with other healthy and nutritious foods. Try serving it with a side salad or roasted vegetables to add fiber and vitamins to your meal. You can also pair it with healthy grains like quinoa or brown rice for added nutrients and fiber.

How to Store Fried Chicken without Coating

To store fried chicken without coating, wrap it tightly in plastic wrap or aluminum foil and store it in the refrigerator for up to 3-4 days. To reheat, place the chicken in the oven at 350 degrees F for 10-15 minutes, or until heated through. You can also freeze fried chicken without coating for up to 3 months. Place it in an airtight container or freezer bag and store it in the freezer until ready to use. To reheat, place the chicken in the oven at 350 degrees F for 20-30 minutes, or until heated through.