Got home this evening and fancied deep fried fatty things. I haven’t eaten KFC in about 5 years and thought I’d have a go at making a healthier version myself. It turned out pretty good! And fried chicken balanced out by baked sweet potato fries and corn on the cob. Plus beans, I make that 3 of my 5 a day.

1) in a dish, mix up 1/2 cup of flour with good shakes of: chilli powder, cumin seeds, smoked paprika, dried herbs (thyme, sage etc), cayenne pepper. Add a pinch of salt and a good grind of black pepper.

2) whisk up an egg in a bowl.

3) chop a chicken breast into strips. Dip in the egg and roll in the flour mix and set aside.

4) pour sunflower oil into a frying pan 1cm deep, and put over a medium heat. Sprinkle some flour in to see if it sizzles, if so, it’s ready.

  
5) fry the chicken til golden brown and place on a baking sheet (I put sweet potato in the oven before starting the chicken, so I added the chicken to that baking sheet).

6) oven on 180 degrees C for 10-15 mins til golden and cooked through.

Serve up with corn on the cob (boiled in the pan for 10 mins and slathered with butter) and good old baked beans. My fave are tesco reduced salt and sugar beans – I find Heinz too sweet and sickly.

Happy home made KFC time!

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