To be honest, this chicken isn't low-calorie. It's simply a less messy way to make southern fried chicken. It's also a little less calorific than basic southern fried chicken, as this is sans breadcrumbs and is not deep fried. That said, this chicken IS coated in flour, and you do have to put some oil in a baking pan with the chicken.
The fried rice is as basic as can be. I use basmati rice to cut the cooking time drastically. This rice can be on your table in as little as 20 minutes.
Ingredients
1kg, chicken
1 cup, flour
3 teaspoons, paprika, divided.
3 teaspoons, salt (divided into 2 teaspoons and 1 teaspoon)
2 tablespoons, cayenne pepper
5 tablespoons, olive oil (divided into 2 and 3 tablespoons)
1 medium red onion, chopped
2 scotch bonett peppers, chopped
1/3 cup, vegetable oil
2 cups, carrot, chopped
1 cup, cabbage, chopped
2 cups, green beans, chopped
2 cups, basmati rice
2 Knorr double stock cubes
Salt, to taste
Method.
1. Make a marinade for the chicken: in a bowl, combine 2 tablespoons of olive oil, cayenne pepper, 2 tsp of salt and 1 Knorr double stock cube. Marinate the chicken and refrigerate for 1 hour. Boil rice till soft and fluffy, about 15 minutes.
2.Preheat oven to 350F. In another bowl, combine flour, 2 tsps of paprika, and 1 tsp of salt. Remove the chicken from the marinade and coat in the flour, piece by piece.
3. Pour vegetable oil into a baking dish, place the coated chicken in the dish, leaving some space between the pieces. Bake for 45 minutes.
4. In a wok or pot, pour the 3 tbsps of olive oil, add all the vegetables and pepper, and stir fry. Add the remaining stock cube and 1 twp of paprika. Pour in the cooked rice and stir till combined. Taste for salt, and salt to taste. Serve with the chicken. I added some basic coleslaw.
If I can, you can,
Deema
