American · Dinner
Southern Fried Chicken (High-Protein)
Buttermilk-brined chicken thighs dredged in seasoned flour and deep-fried to a crisp golden crust. Cayenne, paprika, and black pepper deliver Southern heat over juicy dark meat. Served with a boiled egg and cannellini beans for additional protein and fibre, finished with a lemon wedge.
$4
20 minsPrep
18 minsCook
38 minsTotal
MediumLevel
Nutrition per serving
695Calories
57.1gProtein
30.8gFat
49.9gCarbs
4.5gSugar
11.6gFiber
1250mgSodium
392mgChol
6.4gSat Fat
785mgPotassium
145mgCalcium
2.8mgIron
0.8mcgVitamin B12
8.2mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Combine buttermilk and hot sauce in a bowl, add chicken thighs, and turn to coat evenly.
2
Marinate
Cover and refrigerate 4 hours until the buttermilk tenderizes the meat thoroughly.
3
Boil
Lower egg into boiling water over medium-high heat, cook 9 minutes until yolk is firm, then cool and peel.
4
Dredge
Whisk flour, paprika, cayenne, black pepper, and salt in a dish, then press each thigh firmly into the flour mixture until craggy.
5
Fry
Heat oil in a deep pan to 350°F and fry thighs 7 to 8 minutes, turning once, until deep golden and 165°F inside.
6
Plate
Warm cannellini beans, rest chicken on a rack, then arrange with halved boiled egg and lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g chicken thighs
- 1 cup240ml buttermilk
- 2 tsp2 tsp hot sauce
- 1 cup120g all-purpose flour
- 2 tsp2 tsp paprika
- 1 1/2 tsp1 1/2 tsp cayenne
- 1 1/2 tsp1 1/2 tsp black pepper
- 1 tsp1 tsp salt
- 22 large eggs
- 11 oz311g cannellini beans, drained
- 4 cups960ml vegetable oil, for frying
- 22 lemon wedge
