Thursday, May 14, 2009

Recipe: Healthy KFC = KRT?

We had a craving for KFC without all the grease and salt. After looking online for a couple copycat recipes and tweaking them to our own liking, we came up with the following - KRT! Kentucky Roasted Turkey! We used turkey wings (for maximum skinage & flavour, and lower fat content than chicken) and roasted them as opposed to deep frying them to cut down more fat!

I *did* marinate in sour cream, only because I wanted to tenderize the wings, and I did lightly bread them. I know - counter productive to the "healthy" issue, but we didn't want to eat half and chuck half either!

6 turkey wings (about 1.4kg / 3.5lbs)
1/2 c sour cream
1 c flour, more if needed

Seasoning mix:
1 T paprika
2 t garlic powder
2 t salt
2 t thyme powder
2 t oregano flakes
2 t ground sage
1 t celery seed
1 t ginger
1 t allspice
1 t chili powder
1 t black pepper
1 t white pepper
1 t basil flakes
1 t marjoram

Mix together all the seasoning ingredients. The night before, mix together the sour cream and 4 t of the seasoning in a large non-reactive container. Marinate poultry in sour cream mixture overnight, or at least eight hours.

Preheat oven to 400ºF. Mix together flour and remaining seasoning mix. Remove poultry from sour cream mixture, remove any excess sour cream mixture, and dredge in flour. Shake off any excess flour. Place coated turkey wings onto foil-lined baking sheet and bake for 25-30 minutes on one side. Flip pieces over and bake for an additional 10-20 minutes, until cooked, depending on the size of your wings.

We found that the recipe needed a *touch* more salt. M liked the turkey wings and I found the seasoning mix pretty close (minus any MSG) but I thought the turkey wings were a little too sinewy and chewy. Ahh, the things I give up for health. :)

We enjoyed the wings on brown rice and a side of Greek salad (with fresh home-grown oregano!) to extend the "healthy" kick.

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