Lunch: Fried Chicken with Honey Mustard

Recipe by Bobby Flay Bobby Flay's crispy fried chicken stays tender and juicy for two reasons: First, the tangy yogurt marinade and second, the fact that the chicken is roasted first, then quick-fried just before serving.

This recipe includes superfoods such as:

Honey

Health benefits of Fried Chicken with Honey Mustard

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 qt. plain fat-free Greek yogurt
1 1/2 c. whole milk
2 tsp. crushed chile de arbol or crushed red pepper
kosher salt
Pepper
2 whole chickens
canola oil
4 c. all-purpose flour
1/2 tbsp. garlic powder
1/2 tbsp. onion powder
Honey Mustard

Instructions

In a large bowl, whisk 2 cups of the yogurt with 3/4 cup of the milk, 1 teaspoon of the crushed chile, 2 teaspoons of salt, and 1/2 teaspoon of pepper. Add the chicken and turn to coat. Cover and refrigerate for at least 4 hours or overnight.
Preheat the oven to 400 degrees. Remove the chicken from the marinade and rinse under cold water; discard the marinade. Pat the chicken dry and arrange on 2 large rimmed baking sheets.
In a small bowl, mix the remaining 1 teaspoon of crushed chile with 2 teaspoons of salt and 1 teaspoon of pepper. Brush the chicken with oil and season with the chile salt. Bake for 20 to 25 minutes, until an instant-read thermometer inserted in the thickest part of each piece registers 145 degrees. Let the chicken cool slightly.
Meanwhile, in a large baking dish, whisk the remaining 2 cups of yogurt and 3/4 cup of milk with 1 teaspoon of salt and a pinch of pepper. In another large baking dish, whisk the flour with 1 tablespoon of salt, 1/2 teaspoon of pepper, and the garlic and onion powders.
Set a rack over a baking sheet and line another baking sheet with wax paper. Working in batches, coat the chicken pieces in the yogurt, then dredge in the seasoned flour and shake off the excess. Transfer the chicken to the wax paper-lined baking sheet.
In a large enameled cast-iron casserole, heat 2 inches of oil to 365 degrees. Add half of the chicken and fry over moderately high heat, turning, until deep golden brown and cooked through, about 7 minutes. Transfer to the rack to drain and fry the remaining chicken. Serve with Honey Mustard. Looking for more chicken recipes? Try our collections of chicken breast recipes, chicken casserole recipes, and recipes for leftover chicken.

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