Healthy Fried Chicken With Salad

Healthy Fried Chicken With Salad

1 small red onion, halved, thinly sliced
5 limes, divided
Salt
2 litres (8 cups) grapeseed oil
500 grams (1 lbs) boneless skinless chicken thighs
Ground black pepper
37 mls (2 1/4 tbsp) Goya Adobo seasoning, divided
2 egg whites
37 mls (2 1/4 tbsp) Sweet hungaerian paprika
50 ml (1/4 c) finely ground yellow cornmeal
175 ml (3/4 c) whole wheat flour
1 (4 c) chunked iceberg lettuce (5 cm/2cm pieces)
16 cherry tomatoes, quartered
1/2 Ripe Hass avocado, peeled, cut into 8 chunks
16 sprigs fresh cilantro

In a bowl, place the sliced red onion. With fine grater, zest skin of 1 lime over onion. Slice zested lime as well as 3 additional lines in half, then squeeze juice over onion. Add a pinch of salt, then mix. Submerge onion in juice, use squeezed limes as a weight to push down onions sticking out of juice. COver onions with tight fitting lid and refridgerate. Marinate onion in juice for as long as possible. 15 mins - 3 days

Pour oil into large heavy pot. There should be at least 5 cm (2 inches) of oil in pot.Clip deepfrying thermometer to the side of pot according to the manufacturer's direction. Set heat to medium and heat oil to 200 degrees celcius (400 farenheight). DO NOT COVER POT

Cut each chicken thoigh into 4-5 even chunks. Arrange chunkc on a microwave safe plate and season both sides with pepper and 3 ml (1/4 tbsp) of the adobo powder. Microwave on high for about 1 1/2 minutes. Turn each piece of chicken over, then microwave on high until chunks are just cooked through, about another 1-2 minutes, depending on microwave. Let cool.

In a bowl, place egg whites and beat with fork until just foamy, about 1 minute. In a separate wide and shallow bowl, combine remaining adobo powder, paprika, cornmeal and flour. Add chicken pieces to eggwhites and toss to coat.

One at a time, lift chicken pieces from egg and transfer to four mix, turning each to coat thoroughly. Let chicken sit in one layer over flour mixture. Wash and dry hands thoroughly, prior to assembling salad.

Place iceberg chunks in a bowl and add cherry tomatoes. Drain lime juice from onions (reserving juice), and add onion, dash of salt and 30 ml (2 tbsp) of the reserved lime juice to lettuce and tomatoes. Toss to dress. Divide salad among 4 serving plates. Divide avocado

Working in 4 batches, fry chicken pieces in oil until deep golden brown, about 12 seconds. Using metal tongs, remove chicken from oil and transfer to plate with paper towels to drain any excess oil.

Divide chicken among salads them top each with 4 sprigs of cilantro. Slice remaining lime in 4 wedges and serve one with each salad.