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This is an almighty fast food feast that saves on a few calories and tastes much better
我们将为大家带来万能的快餐盛宴，少摄入一点卡路里，味道更好
yeah we're talking chicken fried chicken
是的，我们说的是炸鸡
I've developed a lovely little recipe where we're not frying we're baking
我发明了一个小食谱，不用油炸，而是烤的方式
but we're still getting gorgeous juicy chicken melt in your mouth with a crispy outside
但我们仍然能吃到美味多汁的鸡肉，入口即溶，外酥里嫩
my oven fried chicken comes with three fab sides
我的炸鸡有三部分
a rainbow slaw sticky wedges and charred corn
彩虹卷心菜沙拉、软黏的红薯，还有烤焦的玉米
and it all starts down here with a whole chicken
我们从一整只鸡开始
first of all we're gonna take off the legs
首先把鸡腿卸下来
if you've never jointed a chicken before give it a go all you need is a big sharp knife
如果你之前从来没有处理过鸡，那么你只需要一把锋利的大刀即可
and it's super simple and fun to break down season it with salt pepper and a good whack of Cajun spices
用盐胡椒粉和大量的卡津香料来调味，简单有趣
then I'm gonna use cornmeal just a tablespoon and that's gonna give it a nice crispiness on the outside
然后我要用一汤匙的玉米粉，这样外面会很酥脆
finally some olive oil and two cloves of garlic and give it a good old rub
最后加入一些橄榄油和两瓣大蒜，好好揉搓一下鸡肉
and even better massage this chicken up and let it marinate over nice for mega flavour
把鸡肉按摩一下就更好了，然后用腌料腌一下，口感会更好
but even just a few minutes sitting in the marinade will make all the difference
但即使只是在腌泡汁里腌上几分钟，味道也会有很大的不同
now let's talk fries so I've got 4 sweet potatoes here
现在我们来谈谈薯条，这里有4个红薯
all they need is a little bit of salt pepper, olive oil and I'm using that magic cornmeal again
只需要一点盐胡椒，橄榄油，我又在用那神奇的玉米粉了
so just toss it up so we've got sweet potatoes and chicken nice and quick
撒上去，这样我们就有了红薯和鸡肉，美味的快餐
and a 20 minute blast
20分钟的爆烤
the chicken's ready for the final bit of TLC
鸡肉烤好了，然后就是最后的收尾阶段了
southern fried chicken is all about that crispy coating
南方炸鸡都是脆皮的
so I don't want to deep fry it so I've got a recipe that I've worked up for you
我不想油炸，所以我给你们准备了一个食谱
just whiz up some stale bread with some garlic salt pepper some rosemary and just a little bit of olive oil
把不新鲜的面包和着大蒜，盐，胡椒，迷迭香，橄榄油搅匀
look at that that's nice
看呀，很不错呢
kind of fine but at the same time quite rustic as well and
同时也很原汁原味
how do I get the chicken to stick to the bread crumbs well
怎样才能让鸡肉粘在面包屑上呢
I came up with a nice little old fashioned trick, just flour and water give each piece of chicken
我想出了一个不错的旧式小窍门，只需要面粉和水就好
a dunk a shake and it's straight into the crumbs
鸡肉浸入到里面，甩一甩，它就会直接沾上面包屑
our beautiful chicken goes back into the tray
我们美味的鸡又回到了托盘上
back into the oven it goes still at 190 degrees centigrade for another 40 minutes until golden and crispy
把它放回烤箱，温度设置在190摄氏度，再烤40分钟，烤至表面金黄酥脆
now you can't have fried chicken without a little side of slaw
现在我们的炸鸡还没有卷心菜沙拉
so we're talking about stuff like white cabbage you could use a red cabbage if you want
我们说的是白卷心菜，你也可以用红卷心菜
an onion white or red same price an apple or a pear right a carrot just shred it
一个洋葱，白的红的价格都一样，一个苹果或梨，还有胡萝卜，把它切碎
now for the dressing I'm swapping mayo for natural yoghurt instead
现在我把蛋黄酱换成天然酸奶
yes we're gonna hit it up with seasoning salt and pepper
是的，我们要用盐和胡椒调味
a good teaspoon heaped of English mustard and then vinegar apple vinegar white wine vinegar
加入一茶匙的芥末，然后放醋，苹果醋，白葡萄酒醋
one or two tablespoons in there and just a little drizzle of olive oil
放一到两汤匙橄榄油进去
and we simply just mix it up and that is a really beautiful low fat delicious way to make a slaw
我们只是简单地把它混合，这是制作美味低脂肪的卷心菜沙拉的方法
ok to go with this we're gonna do some beautiful sweetcorn
好了，接下来我们要做一些甜玉米
just whack it into a screaming hot griddle keep turning and in about 15 minutes
把它扔进热锅，继续转动，大约15分钟
it'll be lovely and charred delicious crispy quality chicken morish wedges and those brilliant sides you're gonna love it!
这将是烤焦的美味酥脆的优质鸡肉，上好的鸡胸肉，叫人吃了还想吃，你会喜欢的!
