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PERSONAL CHEF

PERSONAL CHEF
FOOD FOR REAL PEOPLE

Friday, February 12, 2016

DIABETIC COOKING #3 Fried Chicken

Fried chicken? I got Type 2 Diabetes and you want me to eat fried chicken? YES if you don't mind fried chicken. I mean, if you aren't a vegan then you probably love fried chicken.

Here's the deal, by eating fried chicken in moderation, and having more greens on your plate then it's ok. Of course you got to check your blood sugar level daily, and follow whatever your doctor tells you, you should be ok with fried chicken.

WARNING! CHECK WITH YOUR MEDICAL PROFESSIONAL OR DIETICIAN BEFORE CONSUMING THIS RECIPE.

On your plate, you will have cooked brown rice for you starch, that's safer than white rice that will jack up your glycemic level quickly. You'll put about 2-4 oz. of brown rice on one fourth of your plate, and one half will have your favorite veggies. 

Now here's how I'll make your fried chicken healthy, and low fat.

INGREDIENTS
6 chicken thighs, skin removed. (Sprinkle some salt and pepper on both sides of each thigh) set aside.

2 cups of flour

2 cups of low fat milk mixed with 2 teaspoons of vinegar let sit for about 10 minutes at room temperature.
* Before frying, you'll need to soak the chicken into the milk and vinegar mixture for about 2 hours. After two hours, dredge the chicken into the flour. Now you're ready to fry it.


Cooking oil to fill a pan just deep enough to fry chicken pieces, (Do not crowd your pan or fryer it will rob heat from the oil, and leave your chicken soggy) Using an instant read thermometer, the oil should be around 350 degrees to 375 F. Use a vegetable oil.

DIRECTIONS
- When oil is at the correct frying temperature, place one or two chicken thighs face down where the skin used to be before you removed it. Fry first side for about 3 minutes.
- Flip the chicken and continue to cook for about 3-4 minutes, when in doubt, use an instant read thermometer sticking it in to the center of each thigh, if it reaches 165 deg F, it will be safe to eat. 



Enjoy
Ron Sambrano
Food Blogger
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