Fried chicken is a beloved comfort food for many people. The crispy batter coating and juicy, tender chicken inside is hard to resist! However, fried foods are notoriously unhealthy due to being high in calories, fat, and sodium. This leads many health-conscious folks to wonder – can you make fried chicken in a way that’s actually good for you?
Enter pressure cooked fried chicken. This method of “frying” chicken uses an electric pressure cooker to cook chicken that has been breaded or battered. The high temperature and pressure inside the cooker leads to a crispy crust and fully cooked interior while using little to no oil. But is pressure cooked fried chicken truly a healthier option compared to traditional fried chicken? Let’s dive in and find out!
How Is Pressure Cooked Fried Chicken Made?
The process of making pressure cooked fried chicken is fairly straightforward:
1. Cut chicken breasts, thighs, drumsticks, etc. into pieces of the desired size.
2. Season the chicken with salt, pepper, spices, herbs, etc. Allow to marinate for extra flavor if desired.
3. Prepare your breading station – place flour, beaten eggs, and breadcrumbs into separate shallow dishes.
4. One at a time, coat each chicken piece in flour, then egg, then breadcrumbs to adhere the coating.
5. Place breaded chicken pieces in the pressure cooking pot. No oil is needed at the bottom of the pot.
6. Lock the lid of the pressure cooker and select the appropriate program or manually set to high pressure for 8-12 minutes depending on thickness of chicken.
7. When cooking is complete, quick release the pressure. Chicken pieces will be fully cooked through and the breading crisped up by the intense heat and pressure.
8. Serve immediately for the crispiest texture!
It’s that easy to make your own pressure cooked fried chicken at home. Now let’s analyze how it compares to traditional fried chicken in terms of calories, fat, and other nutrients.
Calories and Fat
One of the biggest health concerns with fried foods is that they pack a lot of calories and fat, most coming from whatever oil they’re cooked in. Fried chicken cooked in a few cups of oil can absorb 100-200 calories and 10+ grams of fat per piece!
Pressure cooked fried chicken eliminates that oil, instead relying on the intense heat and pressure within the cooker to crisp up the outside. This significantly cuts down on the total calories and fat:
| Serving | Pressure Cooked | Traditional Fried |
|---|---|---|
| Chicken thigh with skin (1) | 220 calories, 15g fat | 590 calories, 49g fat |
| Chicken thigh without skin (1) | 140 calories, 3g fat | 420 calories, 32g fat |
As you can see, pressure cooked fried chicken can have around 1/3 the calories and 1/4 the fat compared to traditionally fried chicken. And you can reduce the calorie count even further by using skinless chicken pieces.
Sodium
Most fried chicken recipes call for salt in the breading to add flavor. The high pressure cooking also enhances salty flavors. This can result in pressure cooked fried chicken having similar sodium levels to other frying methods:
– Pressure cooked chicken breast: 350mg sodium
– Pressure cooked chicken thigh: 400mg sodium
– Traditional fried chicken breast: 430mg sodium
– Traditional fried chicken thigh: 360mg sodium
When comparing similar cuts of chicken, pressure cooked and traditionally fried have relatively equal sodium levels. One advantage of pressure cooked is that you control how much salt goes into the breading. If using low sodium breadcrumbs and going light on seasoning, you may be able to reduce the total sodium.
Nutrients
Chicken itself is a lean protein that provides nutrients like:
– Protein: 35g per 8oz raw chicken breast
– Niacin: 17% DV per breast
– Vitamin B6: 15% DV per breast
– Phosphorus: 15% DV per breast
– Selenium: 24% DV per breast
The high heat and pressure of pressure cooking also helps retain more nutrients compared to other cooking methods. For example, pressure cooked chicken retains 15% more B vitamins thiamine and riboflavin than boiled chicken.
The breading on fried chicken doesn’t provide much nutritional value beyond carbohydrates. So pressure cooked fried chicken offers all the nutritional benefits of chicken plus the added bonus of extra retained nutrients.
Which Parts of Chicken Are Healthiest?
When it comes to fried chicken, which cut you choose also impacts the nutrition:
– Breasts are the leanest and lowest calorie part. They have the most protein and fewest calories/fat when skinless.
– Thighs are higher in fat since they contain both dark meat and skin. Still a good source of protein and minerals.
– Drumsticks are somewhere in the middle for fat and calories. Also provide skin, meat, and bone.
– Wings are small in size but pack a lot of calories and saturated fat in the skin. Not the leanest choice but great flavor.
For the healthiest pressure cooked fried chicken, opt for leaner breast meat and remove the skin before cooking. Thighs and drumsticks are excellent choices too when eating in moderation.
Healthier Breading Options
To make your pressure cooked fried chicken even healthier, consider these light breading suggestions:
– Whole wheat flour – More fiber and nutrients than white flour.
– Panko breadcrumbs – Lighter and crispier than regular breadcrumbs.
– Cornflake crumbs – Crunchy texture with whole grain corn.
– Almond flour – Nutty flavor and protein from almonds.
– Pork rind crumbs – Low carb and crowded alternative.
– Parmesano-Reggiano cheese – Adds flavor without much added fat.
Healthy Side Dishes
What you serve with pressure cooked fried chicken also matters health-wise. Instead of high calorie options like mac and cheese or fries, go for lighter side dishes like:
– Coleslaw with yogurt dressing
– Steamed broccoli
– Green salad with vinaigrette
– Air fried sweet potato fries
– Roasted cauliflower
– Grilled corn on the cob
Condiments and Sauces
Condiments like honey mustard, ranch, barbecue sauce, and hot sauce often accompany fried chicken. Here are some healthier substitutions:
– Plain Greek yogurt – Creamy dipping sauce
– Avocado ranch – Heart healthy fats
– Herb vinaigrette – Low cal tangy flavor
– Salsa – Fresh and nutritious
– Sriracha hot sauce – Adds a kick without loads of sugar
Is Pressure Cooked Fried Chicken Healthy: The Verdict
Pressure cooked fried chicken made the right way can certainly be a healthier alternative to traditionally fried chicken. Benefits include:
– Up to 70% less calories and 75% less fat without added oil
– Retains more nutrients like B vitamins and selenium
– Can reduce sodium by using less salt in the breading
– Provides lean protein, minerals from chicken
– Allows you to control the ingredients and cut calories
– Healthy sides and sauces prevent overindulging
However, fried chicken is still a high calorie dish overall. Portion control remains key – stick to a piece or two in a single serving. Consider removing the skin for further fat reduction. Pressure cooking also can’t erase all negatives of fried foods.
Moderation and smart cooking methods are key to keeping pressure cooked fried chicken as part of a balanced diet. When enjoyed occasionally and made with nutritious ingredients, it can be a lighter version of comfort food.
Some Healthy Pressure Cooked Fried Chicken Recipes To Try
– Panko Crusted Chicken Breasts – https://www.skinnytaste.com/pressure-cooker-panko-crusted-chicken/
– Whole Wheat Beer Battered Chicken – https://www.pressurecookrecipes.com/instant-pot-beer-battered-chicken/
– Air Fryer Pressure Cooker Chicken Wings – https://www.lecremedelacrumb.com/air-fryer-pressure-cooker-chicken-wings/
– Whole30 Chicken Nuggets – https://therecipecritic.com/whole30-instant-pot-chicken-nuggets/
– Clean Eating Crispy Pressure Cooker Chicken Thighs – https://www.simplyhappyfoodie.com/clean-eating-crispy-pressure-cooker-chicken-thighs/
Conclusion
Pressure cooking allows you to get the same crispy, juicy fried chicken texture while reducing the oil, calories, and fat that make this dish traditionally unhealthy. Pay attention to ingredients, limit salt, and balance it out with vegetable sides and lighter condiments. When enjoyed in moderation as part of a balanced diet, pressure cooked fried chicken can satisfy a comfort food craving in a better-for-you way. Give one of the healthy recipes a try for your next game day or family dinner!