Is it possible to make healthy deep fried chicken kievs?
Spoiler alert! Yes, it is possible to make healthy deep fried chicken kievs!
Let's first start with the benefits of eating chicken, nutritional facts and other good to know stuff, and than move to the actual recipe. I will use boneless and skinless chicken breast to keep it healthy and simple.
Main benefits:
🐓 Chicken is an excellent source of high-quality and low-fat protein. Chicken meat contains tryptophan, the amino acid that is responsible for raising serotonin levels in your brain. Serotonin is the “feel-good” neuro-chemical linked with mood, so chicken dishes can improve the mood.
🐓 Chicken meat contains vitamin B12 and choline, which together may promote brain development in children, help the nervous system function properly and aid cognitive performance in older adult. Eating chicken provides vitamins and minerals used in brain function.
🐓 Chicken is a versatile source of high-quality protein. The meat is versatile and easy to eat.
🐓 Chicken meat builds muscles and strengthens bones. The meat is a source of high-quality dietary protein, approximately 30 grams per meal, boosting bone development and muscle build-up.
🐓 Chicken provides under-consumed vitamins and minerals, and can be center of the plate for a heart-healthy, low-fat, low-cholesterol diet. Lean chicken meat is an excellent source of protein that the body can use easily. Foods high in protein may be a tool for managing weight and a normal blood sugar. A
Chicken breast nutritional facts: The following nutrition information is provided by the USDA for one 85g serving of boneless, skinless chicken breast.
Calories: 128
Fat: 2.7g
Sodium: 44mg
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 26g
Carbs: Chicken breasts contain no sugar or starch, so they have no carbohydrates. The estimated glycemic load of chicken breast is zero.
Fats: Skinless chicken breast contains a small amount of fat, less than 3 grams, mostly unsaturated fat.
Protein: Chicken breasts are a good source of lean protein. For people who eat meat, consuming chicken is a simple way to meet some of your body's needs without also consuming a lot of fat. Depending on the cooking method you choose, chicken breasts are also naturally low in sodium.
Vitamins and minerals: Chicken breast is a very good source of selenium, phosphorus, vitamin B6, and niacin.
Crispy chicken kievs, filled with soft cheese
My goal is to bring fine dining experience to my own table, while keeping the recipe easy and healthy. The cooking process was made easier by using the deep fryer. I used boneless and skinless chicken breast, which I cut from a free range whole chicken. I replaced the butter with Philladelphia Light soft cheese to reduce the calorie count.
Ingredients
🍗 2 boneless, skinless chicken breast
🍗 2 eggs, lightly beaten together with 1 tbsp of milk
🍗 Flour for the coating
🍗 4 slices of thin wafer cooked ham
🍗 herbs and spices added in the flour
Instructions:
Like many impressive dishes, there are a couple of tricks for this one, which I will explain in details. The most important is to be sure the chicken breasts are cut so the coating will not get burn before the breast is cooked.
🍗 Cut the breast and try to make a pocket. Fill the pocket with soft cheese and use two ham slices, lock the cheese inside the pocket (see the video for details)
🍗Dredge each chicken breast in flour, roll in the beaten egg to coat and then dredge again in flour.
🍗Preheat a deep fryer and fry the rolled up chicken breasts for about 5 minutes, or until they're golden brown and the internal temperature is 165F.
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