Oven-Baked Southern-Style Chicken with Rainbow Slaw

Oven baked Southern fried style chicken & rainbow slaw

A healthier twist on this classic chicken and slaw favourite

MARK STOWER, DIRECTOR OF FOOD AND SERVICE

  • Preparation time: 10 mins, plus marinading time
  • Cooking time: 40 mins
  • Serves: 4

Method

Step 1

Make the marinade by mixing all the ingredients together in a bowl.

Step 2

Add the chicken thighs to the marinade, cover and leave to marinate overnight, or for as long as possible.

Step 3

Once the chicken has marinated, prepare three bowls for the coating; one bowl of beaten eggs, one bowl of seasoned flour and one bowl of breadcrumbs.

Step 4

Firstly, shake off any excess marinade, dip the chicken into the flour, then into the beaten egg and finally the breadcrumbs, ensuring the chicken is completely coated at each stage.

Step 5

Place the pieces of chicken onto a lined baking tray and bake in a preheated oven at 200˚C for 30-40 minutes, until browned and the juices run clear.

Step 6

To make the coleslaw, place the vegetables into a bowl, season and mix well. Add the mayonnaise and mix until evenly coated.

Nutrition

  • Southern fried chicken has been described as the ‘original soul food’, originating in the American Southern states, but now popular world-wide.
  • In fact, rather surprisingly, in Japan it has become a tradition to eat American style fried chicken on Christmas Day!
  • In the US, fried chicken has its own National Day of July 6th! However, the true origins of Southern fried chicken appear to be somewhat uncertain.
  • It is documented that it was traditional for fried chicken to be eaten by enslaved African Americans after church on a Sunday. It was thought to be a modification of chicken recipes brought by these people from West Africa, but this is disputed. 
  • Surprisingly it has also been suggested that there is evidence from some early British cookery books and other writings that battered chicken fried in lard was a Scottish dish and that it might have been introduced into the Southern states and to the enslaved African Americans by Scottish slaveholders.
  • Southern fried chicken cooked in the traditional way is of course high in fat and not very healthy.  However, Mark’s recipe this month provides a lighter way of cooking this delicious dish with a buttermilk marinade and baking the chicken. Removing the skin from the chicken thighs before cooking would also reduce the fat content of the dish.
  • The chicken is traditionally eaten with a slaw, which adds one or two portions of your 5 A Day. If you want to make the slaw slightly healthier too, try making it with a reduced fat mayonnaise or substituting half the mayo with some natural or Greek yoghurt.

DR JULIET GRAY, NUTRITIONIST