April 1st, 2009
Recipe by LeeAnne Wright
Cut chicken into 8 pieces then chop breasts in half crosswise.
Combine buttermilk with mustard, 1 tbsp salt, 1 tsp cayenne and ½ tsp pepper in a large, sturdy, sealable bag. Add chicken pieces, press out air, seal and toss to distribute buttermilk evenly. Refrigerate at least 3 hours, but ideally overnight.
Mix flour with remaining spices in a bowl. Remove chicken from buttermilk, shaking off excess liquid, and toss a few pieces in flour at a time. Shake off excess flour from chicken and put on a rack set over a few layers of paper towel. Let flour set on chicken for 10 minutes.
Heat oil in a large, heavy-bottomed cast iron skillet (which has a lid) to 350°F. Carefully place the chicken skin-side down in the pan. You may not be able to fit it all in, so work in batches. Cover and cook for 5 minutes. Check and reduce heat slightly if the chicken is browning too quickly; it should be light brown at this point. Re-cover with lid and cook another 5 minutes. Ideally, oil should hover around 275°F while chicken is frying. Adjust as needed.
Turn chicken over and, with lid off, cook for another 7-10 minutes or until internal temperature of leg reaches 165°F.
Transfer cooked chicken to rack to drain and season lightly with salt.
314 calories, 18 g fat, 51 mg calcium, 1,069 mg sodium, 13 g carbohydrates, 0 g fibre, 24 g protein. Excellent source of niacin.