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Writer's pictureNicole

Oven Fried Chicken

Updated: Apr 25

Good for lunch, dinner or as a snack this is a healthier take on fried chicken. Fried chicken was one of my cheat meals that I would have every 2 months or so pre-heart transplant. I will be able to have it again but not during the first year of healing. My body needs direct eating to heal bones, skin and internally which is done with a heart healthy diet.


This recipe was inspired by Café Delites, I did make alterations so that the recipe fits my nutritional needs.


As I am in my first month of recovery since heart transplant I have to eat a bit differently such as removing as much salt, butter, sugars etc., from my food. You may be in a different phase of transplantation that allows for these things, please make any alterations needed to fit your allowances.


Ingredients:

  • 6 skinless chicken thighs bone in

  • Salt (minor), Mrs. Dash, tarragon and pepper to season

  • 1/2 cup all-purpose flour

  • 1 large egg

  • 2 tablespoons milk

  • 1 diced clove garlic

  • 3/4 teaspoon salt

  • 1 teaspoon paprika (sweet or smoky)

  • 1 3/4 cups Panko breadcrumbs

  • 1/3 cup vegetable oil

  • 2 tablespoons chopped fresh parsley leaves, to serve


Kitchen items needed:

  • Sheet Pan

  • Cutting knife

  • Food tongs

  • 3 large bowls

  • Plate (portion control is key so be responsible when choosing a serving vessel. I used a small side plate), fork or a spoon or chopsticks, appetite and a great attitude.


Prep:

  • Wash Hands

  • Prep time: 5-10 minutes

  • Turn oven to 390 degrees

  • Grab that sheet pan and line it with parchment paper or spray with Avocado oil (both can be found at your local grocery store).

  • Gather ingredients

  • For The Honey Garlic Sauce: (optional, this is high in sodium, carbs and is not included in nutritional facts).

    • 1/2 cup honey

    • 2 tablespoons soy sauce

    • 2 tablespoons rice wine vinegar (or white or apple cider) optional**

    • 1 tablespoon minced garlic

    • 2 teaspoons cornstarch mixed with 2 tablespoons water

  • Chicken

    • Boneless chicken thighs - thawed.

    • I normally use 6 at a time because that is how it is packaged

      • Do not use frozen chicken thighs, if you are thaw them fully referring to your transplant nutritional information on how to thaw poultry prior to following this recipe.

    • Take chicken of package and place on a separate plate.

    • Season chicken with salt and pepper. Set up a work station with 3 shallow bowls. To one bowl, add the flour and set aside. In the second bowl, whisk together eggs, milk, garlic, the 3/4 teaspoon of salt and paprika. In the third bowl, mix the Panko with the vegetable oil use hands or tongs.

    • Working one by one, evenly coat the chicken in the flour, then dip into the egg mixture, then dredge in the Panko mixture, pressing to coat. Place onto prepared baking sheet and repeat with remaining chicken thighs.

    • Once done wash hands.

    • Lightly spray each chicken thigh over the top with avocado oil spray (this is optional, but I have found it to crisp the chicken even more). Bake for 45 minutes or until chicken has an internal temperature of 165 degrees. Check with a meat thermometer inserted into the chicken by the bone.

  • Optional: Honey Garlic Sauce

    • While the chicken is in the oven, prepare the Honey Garlic Sauce: In a small saucepan, combine honey soy sauce, vinegar (if using) and garlic. Bring to a simmer over medium heat, and quickly reduce heat to low. Pour the prepared cornstarch mixture into the saucepan and stir through until sauce thickens (about 2 minutes). Set aside and allow to cool.

Assembly

  • Garnish chicken with parsley and the honey garlic sauce (optional).

Eat and Enjoy!

  • Place on plate, grab some utensils and enjoy.

    • Left overs?

      • Remaining chicken should be consumed within 2-3 days.

    • Write on the outside of the refrigerated container the expiration date

      • Use a sticky note.

      • The back of an envelope and tape it the container etc.

Make it your own:

  • Next time add veggies

  • Have fun with it and happy cooking!

Nutritional Value:

  • This serving size is for a 4 oz piece of fried chicken thigh.

    • Per serving:

      • Calories: 209g

      • Cabs: 9g

      • Fat: 10g

      • Protein: 24g

      • Sodium: 178mg

      • Sugar: 1g


Side Notes:

  • Your body doesn't need to break down layers of sauces and garbage so use it sparingly, it's energy needs to be breaking down direct food to feed your healing and promote a heart healthy food regiment.

  • Use a small side plate that looks fuller rather than an a regular portion plate. Portion control is key!

  • I cooked this 31 days after my heart transplant.

    • I was nervous about using a knife with the amount of shaking in my hands but I took my time. You may want to ask for help if it is available if you are nervous about using a knife so soon after transplant and if you experience hand tremors as well.

    • These are meant to be an easy and quick meal so that you can rest but have a nutritional food as well.

  • Pair with a side of cucumbers or broccoli if this portion is to small. Make sure the cucumber has been washed and your broccoli is fully cooked.

  • Always consult the information provided from your medical team regarding nutrition.

  • Your requirements may be different than mine. I have no food related restrictions other than the transplant provisions provided to me from my transplant nutritionist.

  • Have any questions - reach out to me at nattranspants@gmail.com











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