KFC Chicken Recipe

fried chicken

This KFC Chicken Recipe is both healthier and tastier than what you can get in the store. Try it if you are craving fried chicken! It is wonderful hot with mashed potatoes and gravy or cold with potato salad.


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Serves 6-8

Ingredients for KFC Chicken Recipe

  • 1 whole chicken, cut into pieces, or 4 pounds of whichever chicken cuts you prefer
  • 3 cups unbleached flour
  • 2 teaspoons sea salt
  • 1 teaspoon pepper
  • 1/2 teaspoon cayenne pepper
  • 4 cups whole grain pancake batter
  • 2 cups lard
  • 1 quart chicken stock (for optional gravy)

Procedure for KFC Chicken Recipe

  1. Place flour, salt, pepper and cayenne in a paper bag and shake to blend thoroughly.
  2. Melt 1 cup lard in a heavy Dutch oven or skillet.
  3. A few pieces at a time, place chicken pieces in the bag and shake to cover with flour.
  4. Use tongs to dip chicken into pancake batter and then fry in melted lard for about 10 minutes per side. (Add more lard as needed.)
  5. Remove cooked chicken pieces with tongs onto paper towels.

Note: You can cover the pan for the big pieces to ensure the big chicken pieces cook through.

To make gravy (optional)

  1. Pour out all but about 3/4 cup lard and remove any debris with a slotted spoon.
  2. Stir 3/4 cup flour into drippings over a medium flame until the flour is well amalgamated and the flour begins to turn brown.
  3. Add stock to flour/lard mixture and bring to a boil, stirring vigorously with a wire whisk.
  4. Add water if too thick or let boil uncovered if too thin.
  5. Strain gravy into a pan.

Variations

Can't tolerate gluten? You can make this recipe with light buckwheat flour or another gluten free baking flour mix instead of wheat flour. Simply substitute light buckwheat flour for the white flour and use a gluten free pancake mix instead of whole wheat.

Organic light buckwheat flour can be ordered online at www.nutsonline.com

Why Lard is Best for making this KFC Chicken Recipe

Many people think that fried chicken is unhealthy and would be surprised to see the KFC Chicken Recipe on our site. The truth is that WHAT your use to fry your chicken will determine if it is healthy or not. Using vegetable oils or shortening is not a good idea since most vegetable oil becomes denatured at high temperatures, resulting in dangerous free radicals.

Saturated fats such as lard, on the other hand, are structured so that all available carbon bonds are occupied by a hydrogen atom, making them highly stable. As a result of their unique composition, they are less likely to go rancid when heated during cooking and form dangerous free radicals that can cause a litany of ills, including heart disease and cancer.

Unlike saturated fat, the trans fats often used by fast food manufacturers to cook chicken and fries can cause a host of health issues including disrupting hormone synthesis, compromising your immune system, disrupting insulin metabolism. They also slow down tissue repair and promote weight gain. A person whose dietary fat intake is mostly trans fats, will weigh more than a person who does not consume trans fats, even if their calorie intake is the same.

For more information about fats read Know Your Fats by Dr. Mary Enig an international expert on fats.

The Benefits of Cholesterol

Have you ever wondered why heart disease continues to rise despite the majority of people dutifully reducing the amount of saturated fat in their diets? The truth is that the "diet police" condemned the wrong culprit. Saturated fat and cholesterol are not responsible for high heart disease rates, refined grains, increased sugar consumption (especially high-fructose corn syrup), polyunsaturated vegetable oils and trans fats are the key factors responsible for heart disease.

For example the results research by Bernard Hennig was published Journal of the American College of Nutrition in 2001 that demonstrated that omega-6 fatty acids from commercial vegetable oils contributes to pathological changes in the cells lining the arteries, and hence to heart disease.

Just a few of the benefits of cholesterol include:

  • Your body uses cholesterol to repair damaged cells.
  • Dietary cholesterol plays an important role in maintaining the health of the intestinal wall.
  • Mother's milk is especially rich in cholesterol because babies and children need cholesterol rich foods throughout their growing years to ensure proper development of their brains (75% cholesterol) and nervous systems (the myelin sheath that protects nerve connections is comprised mainly of cholesterol).
  • Cholesterol is needed for proper function of serotonin (feel-good) receptors in the brain.
  • Cholesterol acts as an antioxidant, protecting us against free radical damage that leads to heart disease and cancer.
  • Bile salts are made of cholesterol. Bile is vital for digestion and assimilation of dietary fats.
  • Your body uses cholesterol to make vitamin D, vital to your bones and nervous system, proper growth of children, effective mineral metabolism, muscle tone, insulin production, reproduction and immune system function.
  • Your body needs cholesterol to make all of your sex hormones including androgen, testosterone, estrogen, progesterone and DHEA.
  • For more information about the benefits of cholesterol, read The Cholesterol Myths: Exposing the Fallacy that Saturated Fat and Cholesterol Cause Heart Disease, by Uffe Ravnskov, M.D., Ph.D.

Have a favorite healthy chicken recipe you would like to share?

What about that secret recipe your granny used to make that the whole family loved? Remember, chicken prepared and served the traditional way with the skin and fat is the healthiest! Many old recipes reflect this.


Share your favorite recipe – it is super easy!