April 28, 2010

Teriyaki Habanero BBQ Chicken

I was in the mood for BBQ chicken. More specifically, I wanted chicken strips, like the kind you find on any restaurant's appetizer menu. Here's the kicker, I didn't want the chicken deep fried (calorie city) and I didn't want a BBQ sauce saturated with high fructose corn syrup, artificial ingredients, and additives. So I figured I would make my own homemade oven baked fried chicken and sauce. I started with the Teriyaki Habanero BBQ sauce and I wanted a balance of sweet, tangy, and spicy (hot). Then I made an oven baked fried chicken; buttermilk base, like the kind grandma use to make (without the fryer). This is what I came up with:

Teriyaki Habanero BBQ sauce (diabetic friendly)
3/4 cup ketchup
1/2 c reduce sodium soy sauce
1/4 c rice vinegar
3 cloves garlic roasted and mashed
1 1/4 c splenda
1 tsp sugar free breakfast syrup
1 tsp of minced habanero pepper
1 tsp sesame oil
1 tsp garlic chili paste
1 tsp ground ginger
1 tbsp smoked paprika
1/2 tsp cayenne pepper
1 tbsp ancho chili powder
1/2 tsp onion powder
1 tsp garlic powder
2 tsp cracked black pepper

Combine all ingredients together in a heavy bottom skillet over medium heat. Bring sauce to a boil, then cover and simmer for 30 mins.

Right before it hits the oven

Oven fried chicken
4 chicken breast halves
2 cups corn flakes
1/2 cup whole wheat flour
1/2 cup low fat buttermilk
1 tbsp dijon mustard
1/4 tsp cayenne pepper
2 tsp smoked paprika
1/2 tsp sage
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp ground thyme
2 tsp cracked black pepper
sea salt to taste

Set oven to 400 degrees

Rinse chicken breast thoroughly, pat dry. Using a meat tenderizer, tenderize meat to 1/2 inch even thickness, then set aside. Take corn flakes and put them in a sandwich baggy and process to crumbs, then set aside. Take a medium size bowl and add flour, then set aside. Take another medium size bowl and add buttermilk, mustard, cayenne pepper, thyme, and sage, mix well and set aside. Season chicken with the seasonings listed above (to taste). Then take chicken and lightly coat with flour (shaking off excess), then dredge in buttermilk mixture and roll in corn flakes. Place chicken in a large baking dish and bake for 12 minutes on each side or until internal temperature reaches 165. Bush on sauce during final 5 mins of baking. Remove from oven and set aside for at least 5 mins at which the internal temperature of chicken should reach 170 and the juices will properly distribute. The chicken should be moist, juicy, and tender. You can then slice into strips or enjoy whole. Enjoy!

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