Health-conscious dining is on the rise in Malaysia. According to market research by Oppotus, 46% of diners want less salt, 45% less sugar, 36% prefer low-fat, and 35% prioritise low-oil options. The challenge for food businesses is clear: transform indulgent comfort foods, like fried chicken and french fries, into healthier versions without sacrificing flavour.
Take fried chicken chop. This iconic Malaysian dish often comes with a hefty dose of calories and fat, making it less ideal for health-conscious diners. Traditional frying methods contribute to excessive oil absorption, while high-fat coatings and rich sauces increase the fried chicken chop calorie count. The usual side dishes also add extra fat and unnecessary carbs. Fortunately, a few clever adjustments can make this beloved meal more nutritious but still tasty. Read on to learn how.
1. Change the Cooking Method
Steering clear of the deep fryer can significantly reduce the calories and fat in your fried chicken. To achieve the same golden, crunchy finish – without the excess oil – consider oven-frying or air-frying. The former involves roasting the chicken at a high temperature to ensure a moist and tender interior with a crispy exterior. Meanwhile, air-frying uses hot air circulation to create a crunchy coating with little to no oil.
For an even healthier option, pan-grill your chicken chop. This method allows excess fat to drip away as the chicken cooks. Plus, those grill marks and the delectable smoky flavour make the chicken even more appetising! Experiment with these techniques to find which best suits your kitchen operations and appeals most to your customers.
2. Choose Healthier Oils
Opt for avocado, olive, or canola oil for their benefits to heart health.
If you still need to use oil, look for one with a healthier fat profile and higher smoke point, like avocado oil, olive oil, or canola oil. These options contain monounsaturated fats, which are better for heart health compared to saturated fats found in other oils. They also remain stable at high temperatures, reducing the risk of harmful compounds forming during cooking. These oils might be a bit pricier, but remember that you don’t need much to achieve a golden finish – a little goes a long way.
3. Make Ingredient Swaps
Small ingredient changes can make a big impact. For your fried chicken breading, swap refined white flour for whole-grain (or fresh!) breadcrumbs to boost fibre and nutrients. Alternatively, choose coconut or almond flour for added healthy fats and a unique texture. When it comes to seasoning, cut back on salt. Instead, use Knorr Chicken Stock, made with real chicken meat and a blend of spices. Complement it with fresh or dried herbs to create a distinctive profile.
4. Pair Chicken With Healthier Sauces
No chicken chop is complete without its sauce – it’s the iconic dish’s other non-negotiable component. However, many fried chicken chop recipes rely on sauces loaded with calories, fat, and sugar. Some sauces even contribute to the overall heaviness of the dish, making it overly indulgent.
So, why not offer lighter sauce options? Go for a Mexican-style salsa made with fresh tomatoes, onions, chillies, and coriander leaves, simply seasoned with Knorr Lime Flavoured Powder, salt, and black pepper. Another option is to cut the sauce’s richness with a citrusy element. Make an orange demi-glace with onions, garlic, bay leaf, Knorr Demi Glace Brown Sauce, and freshly squeezed orange juice.
Freshness can also come by way of yoghurt-based sauces. Think tzatziki or herby Greek yoghurt sauces. They’re creamy but contain fewer calories and less fat than traditional cream-based sauces. You can also try a tangy sauce of lemon, mustard, and fresh rosemary. Or, for a sweet and zingy option, mix citrus juice, honey, and tahini. The possibilities are endless!
5. Serve Chicken Chop With Nutritious Side Dishes
Replace french fries and mashed potatoes with roasted potatoes seasoned with fresh herbs.
The usual chicken chop side dish of french fries isn’t a health-conscious diner’s best friend. They’re greasy, fat-rich and loaded with carbs and calories. Mashed potatoes are similar, often packed with butter and cream.
If you want to stick with potatoes, choose healthier cooking methods and ingredient substitutes. Try baked potatoes topped with yoghurt or steamed potatoes tossed in lemon zest and fresh herbs. Roasted baby potatoes seasoned with smoky paprika are another great option. Or, swap out regular potatoes for sweet potatoes for a nutritious twist!
Beyond spuds, there are countless other nutrient-dense accompaniments to explore. Go for whole grains like quinoa, barley, or brown rice. Cauliflower rice is another option worth testing to see how it resonates with your market. Meanwhile, corn offers versatility – serve it straight off the grill or toss kernels with fresh coriander leaves, peanuts, and red bell pepper. Want to try noodles? Switch to shirataki or veggie made of zucchini, carrots, and cucumber.
6. Incorporate Fresh Salads
Skip the coleslaw for now! Instead, opt for a refreshing salad loaded with vibrant, nutrient-rich ingredients. A fuss-free option is a mix of various greens – lettuce, spinach, arugula, kale, or whatever’s in season. Add nuts and cubed fresh fruits, then toss in a light vinaigrette.
A simple tomato salad is another terrific choice. Halve cherry tomatoes, mix with sliced olives, and drizzle some balsamic vinegar and some honey. No creamy dressings here! Other healthy salad components to try are avocado, chickpeas, jicama, and radishes.
You can also roast veggies like carrots, bell peppers, eggplants, and squash. They’re a terrific complement to grilled chicken chops. For something with more heft, explore pasta salads. Just mix cooked whole-wheat noodles, chopped cucumbers, chopped green onions, raisins, and a simple Italian dressing. Done!
Win more customers by implementing any (or all!) of these tweaks to your fried chicken. By transforming your chops into a nutritional powerhouse, you show your commitment to your guests’ well-being. Remember, you can strike the right balance between taste and well-being – a win-win for everyone at the table.
