chicken – Food Literacy in College https://foodliteracyincollege.com Building Food Skills Thu, 21 Nov 2024 14:06:39 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.1 https://foodliteracyincollege.com/wp-content/uploads/2022/11/cropped-Food-Literacy-for-College-students-3-copy-32x32.png chicken – Food Literacy in College https://foodliteracyincollege.com 32 32 Oven “Fried” Chicken https://foodliteracyincollege.com/2024/10/26/oven-fried-chicken/ https://foodliteracyincollege.com/2024/10/26/oven-fried-chicken/#respond Sat, 26 Oct 2024 17:54:29 +0000 https://foodliteracyincollege.com/?p=881 Calling all beat-up, brain-dead, exhausted, overly-productive and most of all hungry college students. It can be a big responsibility to go to school, go to work, have a social life AND be in charge of making your own food. But you can’t go everyday getting takeout or you’ll go over your monthly budget. These responsibilities feel overwhelming and keep us from really putting an effort into what we are putting in our mouths. With quick and delicious recipes like this one, you can put together a meal with little to no work and feel better about what you are filling your body with. You will feel greater fuel to cram for that exam and more motivation to study the night away. You can’t go wrong with a nice oven fried chicken-strip meal.

There is a lot of beauty in simplicity, and this recipe is exactly that. The few cooking techniques that are needed for this is breading (which is explained in the recipe below) and baking. Since the cooking technique used here is a dry technique, we have included helpful tips and reminders for anyone of any level of skill: preheat the oven BEFORE you begin the recipe, set a timer that is split up into two times in order to flip it halfway through, and how to tell when the chicken is cooked thoroughly. This last tip is particularly important because no one wants to bite into half-cooked chicken! From our own procedure, we agree that the best way to gauge its readiness is to examine the outer crust of the chicken, which should be a deep golden brown, not pale or soggy. And if you want further proof, cut open the thickest part of the chicken in the MIDDLE of the pan, and see if there is any pinkness left. If not, you are good! If you don’t want to ruin the look of the chicken, poke a thermometer into the meat and make sure it reaches at least 165 degrees Fahrenheit.

These may seem like tedious details, but it is incredibly important in order to create a safe, crispy product. We hope that this recipe can teach you proper roasting techniques, so that you can become a pro for other recipes in the future!

When experimenting with our recipe, it became clear some things which may seem like a good idea at first are not as effective as one might hope. In the original experiment we decided to double coat our chicken with the butter milk and dry mixture, this ended up creating a semi-soggy coating even after cooking thoroughly; in this case more is not always more.

When it comes to serving the chicken after cooking, it’s best to decide some dishes to serve with it beforehand if you aren’t in a rush or are cooking for more than one. Since the chicken provides the bulk of protein in the meal it’s good to pair it with some roasted veggie or in the summer maybe some fresh cut fruit to add variety to the palette. A classic addition would be any sort of grain like rice or pasta.

Additionally, another option would be fried potatoes or coleslaw! This would be best served as a backyard barbecue treat, or a nice meal on a snowy day to deter the winter scaries.

Nutrition Facts

Servings 4


Amount Per Serving
Calories 300

Oven “Fried” Chicken

Difficulty:BeginnerPrep time: 10 minutesCook time: 20 minutesRest time: 5 minutesTotal time: 35 minutesServings:4 servingsCalories:300 kcal Best Season:Summer

Description

A quick but delicious fix to any college student’s end of day hunger. After a full day at school or work the first thing you want to do is eat something amazing but the last thing you want to do is cook it. With this oven fried chicken you are getting the best of both worlds.

Ingredients

Instructions

  1. Prep: Thaw and soak chicken the night before if possible. If not, one half-hour before cooking is fine as well. Cut into thick strips (about 3 per breast) and soak in buttermilk in the fridge. 
  2. Set oven to 425 degrees Fahrenheit
  3. Get a 15 x 19in baking tray. Line with parchment paper. Melt the butter (10-15 sec in the microwave) and brush onto the paper with a food brush or with a paper towel. 
  4. Make coating: Combine Panko, flour, paprika, salt, and pepper in a gallon zip-lock bag (amount of coating can be adjusted if you want to add a second coating).
  5. Coat chicken: Put chicken in zip-lock bag and shake well to coat.
  6. Bake the chicken: Space the chicken out of the baking sheet with room to breathe. Put them into the 145F oven and bake for 10 min.
  7. After 10 min, flip them gently with tongs or a spatula. Drizzle some cooking oil onto the pan if it is dry, to help the bottoms of the breast crisp up in the oven. Cook another 10 min. 

    Check temp has reached 165F for at least 15 sec. If needed, bake an additional 5-10 min. Pull and let sit 2 min on a paper towel to soak up excess oil before serving.

Notes

  • You can soak the chicken in buttermilk for up to overnight. This makes prep a little easier and the chicken more flavorful.
  • You can customize the seasonings to whatever you want! Try out Cajun, spicy, Italian, Korean, sesame, ranch, and so many more!
  • You can add a little bit of baking powder to the breading (¼ tsp per batch). This increases volume and surface area of the breading and makes the skin crispier.
  • Spray some cooking oil on the chicken before baking to achieve more of a deep-fried texture with less oil.
  • While the chicken bakes, you can make side dishes: coleslaw, salad, steamed vegetables, baked potatoes, or anything else you would like! Also consider whipping up some homemade dipping sauce of your choice!
Keywords:budget-friendly, quick dinner, chicken lovers, easy-to-make, college diet, finger food, home-style
INGREDIENTSAMOUNT NEEDED FOR RECIPEUNIT COST OF INGREDIENT RECIPE INGREDIENT COST
chicken breast3 breasts (~24 oz total)$3.98/lb$5.98
buttermilk3/4 cup $3.92/63 fl oz$0.37
butter 4 tbsp melted$5.41/14oz$0.68
flour1/2 cup$3.98/5lbs$0.09
panko1/3 cup$2.27/8oz$0.66
paprika1 1/3 tsp$2.98/4oz$0.12
black pepper1/3 tsp$3.54/3oz$0.06
salt2 tsp$3.41/48oz$0.02
TOTAL RECIPE COST$7.98
COST PER SERVING$1.99
Cost Break Down
]]>
https://foodliteracyincollege.com/2024/10/26/oven-fried-chicken/feed/ 0
Honey Garlic Chicken https://foodliteracyincollege.com/2023/10/01/honey-garlic-chicken/ https://foodliteracyincollege.com/2023/10/01/honey-garlic-chicken/#respond Sun, 01 Oct 2023 17:51:00 +0000 https://foodliteracyincollege.com/?p=478

Hey Good Lookin’! What’s Cookin’?
Today’s recipe is a must know for a delicious and easy meal. You’ll be pleasantly surprised with how tasty this Honey Garlic Chicken is that it might just become a staple in your kitchen, and on a budget too. This recipe includes standard ingredients that most people (yes even college students) can already find in their kitchen. So what are you waiting for? Impress your friends with this delicious, simple, and inexpensive dish.

Cost Breakdown

IngredientAmountAP Unit CostRecipe Ingredient Cost
Boneless Skinless Chicken Breast1 lb$9.60/1.6-2.4 lb package $4.57
Soy Sauce1/4 cup$1.58/15 oz bottle$0.21
Honey3 Tbsp$1.48/3 bulb package$0.45
Minced Garlic2 Cloves$1.24/16 oz package$0.05
LimeJuice from one$0.66/each$0.66
Sesame Oil, divied2 Tbsp$3.14/5 oz bottle$0.63
Sriracha1 tsp$1.98/9 oz bottle$0.07
Corn Starch1 Tbsp$1.24/16 oz package$0.16
Kosher Salttt
Black Ground Peppertt
Sesame SeedsFor Garnish$1.94/2.2 oz bottle$0.44
Sliced Green OnionFor Garnish$0.88/ 1 lb bundle$0.03
Recipe derived from https://www.delish.com/cooking/recipe-ideas/recipes/a49507/honey-garlicchicken-recipe/

What else do I need to know?

  1. This chicken is great over rice, noodle, or potatoes, and paired with some steamed broccoli.
  2. To make this dish even more budget-friendly, try switching out the ingredients for all generic brands.
  3. Not a fan of spice? The sauce is so flavorful you can eliminate the sriracha.
  4. The lime can also be substituted out for white rice vinegar.
  5. This recipe is easy to double, or even triple. Just multiply each ingredient by 2 or 3.

Test your Knowledge: What’s
Cross-Contamination?

Most people don’t know the importance of keeping cuts of meat away from shared surfaces in food preparation. Why is this so important? Well, raw meat carries pathogens that when put in contact with other foods may cause food-borne illness. This process is called Cross-Contamination. It’s important to keep raw meat on a separate cutting board (as shown in the pictures) and to handle it with great care, being mindful not to use the same cutting board for different ingredients. This recipe uses raw meat, following these safety practices will ensure that your Honey Garlic Chicken is not only tasty but free of harmful pathogens.

Let’s Talk About It
I absolutely loved this recipe. Not only was the cooking process fun, it was easy and timely. The only difficulty I came across was making sure the chicken was cooked all the way through. Some steps I included to ensure that everything was cooked properly was by butterflying the chicken (cutting one breast in half as pictured above) to make the breasts less thick and cook evenly. For good time management, I made sure to begin cooking the rice and broccoli right after putting the chicken in the oven. This meant that everything would be cooked and served hot right as the chicken came out. I used canned garlic that was pre-minced, however adding fresh garlic can be another way to make this recipe budget friendly, fresh, and sustainable. Next time, I might change up the cooking process by only pan frying and allowing it to simmer in the marinate. This way, sauce is not lost as it bakes in the oven and gives the chicken more flavor and tenderness.

Honey Garlic Chicken

Difficulty:BeginnerPrep time: 10 minutesCook time: 25 minutesRest time: minutesTotal time: 35 minutesServings:8 servingsCalories:280 kcal Best Season:Summer

Ingredients

Instructions

  1. Preheat the oven to 350°
  2. In a medium bowl, whisk together soy sauce, honey, garlic, lime juice, 1 tablespoon sesame oil, Sriracha, and cornstarch.
  3. Season chicken with salt and pepper. In a large oven-safe skillet over medium-high heat, heat the remaining tablespoon sesame oil. Add chicken and sear until golden, 4 minutes per side. Pour over the glaze and transfer to the oven.
  4. Bake until the chicken is no longer pink, 25 minutes. Heat broiler.
  5. Spoon glaze over chicken and broil until caramelized, 2 minutes. Garnish with green onions and sesame seeds.
Keywords:chicken, easy, Gluten Free, Healthy, Homemade, honey, Quick
]]>
https://foodliteracyincollege.com/2023/10/01/honey-garlic-chicken/feed/ 0