Recipe designed and written by Judith Lynn Paediatric Nutritionist, founder and owner of Little Monkey Nutrition

To feed a family of 4 (2 adults and 2 children)

Ingredients:

- 2 large chicken breasts (about 400g total) Or chicken thighs, drumsticks etc also work great. 
- 100g cornflour
- 1 tsp paprika
- 1/2 tsp dried thyme
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp dried basil
- 1/4 tsp salt
- 1/4 tsp black pepper
- 100ml buttermilk or natural yoghurt
- Olive oil for frying

Instructions:

1. Preparation: Start by cutting the chicken breasts into strips or bite-sized pieces, depending on your preference.
2. Mix Dry Ingredients: In a large bowl, combine the flour, paprika, thyme, garlic powder, onion powder, basil, salt, and pepper.
3. Buttermilk/yoghurt wash: In another bowl, add the buttermilk or yoghurt.
4. Coating: Dip each piece of chicken first into the buttermilk and then roll it in the flour mixture until well coated.
5. Cooking: Heat a generous amount of olive oil in a large frying pan over medium heat. Once hot, add the chicken pieces in batches, frying until they are golden brown and cooked through, about 4-6 minutes per side.
6. Serving: Remove the chicken from the pan and let it drain on kitchen paper to remove excess oil before serving. Serve with some homemade chips or add to a brioche bun or bap to make an amazing chicken fillet burger with all the trimmings!

A Healthier Twist on a Family Favourite

What's not to love about KFC? This beloved KFC-style chicken, perfect for the whole family, especially those with fussy eaters. This homemade recipe not only satisfies those cravings for crispy, crunchy textures but also offers a nutritious alternative to the fast-food option.

Why Fussy Eaters Love It

Children, particularly fussy eaters, are often drawn to foods with simple, consistent textures. The crispy, golden exterior of this chicken recipe provides that satisfying crunch they crave, making meal times less of a battle. The familiar taste and texture, akin to their fast-food favourites, mean they're more likely to enjoy this healthier version without complaint. This is a great food chaining example if you are trying to transition your child from the frozen / takeaway varieties they prefer to eat a homecooked style healthier alterative. For more information on food chaining have a click here.

Nutritional Benefits

By opting to cook this recipe at home, you're ensuring a meal packed with high-quality protein essential for growth and muscle repair, especially important for active families. 

Moreover, cooking at home allows you to control the quality of ingredients used, such as olive oil, a healthier fat option compared to the heavily processed oils often used in fast-food establishments. Olive oil is rich in monounsaturated fats, known to support heart health, and antioxidants.

The choice of cornflour as a coating makes it a fantastic gluten-free option, ensuring those with gluten sensitivities or coeliac disease can enjoy without worry. The inclusion of spices such as paprika, thyme, garlic powder, onion powder, and basil not only adds depth of flavour but also introduces antioxidants, which play a role in fighting inflammation and boosting immunity.

Opting for buttermilk or natural yoghurt as a marinade tenderises the chicken, adding a subtle tang and contributing to your daily calcium intake, important for bone health.  Altogether, this recipe is not just a treat for the taste buds but also a beneficial addition to a balanced diet.

The Homecooked Advantage

Aside from the nutritional benefits, making this KFC-style chicken at home allows you to avoid the additives and preservatives commonly found in fast food. This means you're serving your family a meal that's not only delicious but also free from unnecessary chemicals.

In conclusion, this healthier take on a fast-food favourite is not just a win for its appealing taste and texture but also for its nutritional profile. It's a fantastic way to introduce healthier eating habits to fussy eaters, ensuring they receive the nutrients they need without sacrificing the flavours they love. Plus, the act of cooking together can become a cherished family activity, fostering a love for healthy homemade meals.