Whole Wheat Shallow-Fried Chicken
By Hoku Kim on January 07, 2016
I almost named this recipe "Michael Martin Fried Chicken", in honor of the friend who asked me for a simple healthy-ish chicken recipe. It's my mom's fried chicken recipe with whole wheat flour instead of white flour and canola instead of vegetable oil.

I remember having these as a cold lunch at Bellows Beach Park, where we'd spend the day swimming in the ocean, trying to avoid jelly fish. Mom's fried chicken, musubi, and Hawaiian Sun; that was a fine way to spend an afternoon.


1 Cup Whole Wheat Flour
1 Whole Boneless Skinless Chicken Breast (two halves), about 1.5 lbs
1 Tbs Garlic Salt
4 Tbs Canola Oil


  1. Slice Chicken against the grain, about 1/2" to 3/4" thick.
  2. In a large bowl, gently mix the Chicken and the Flour; coating all Chicken pieces in Flour.
  3. Heat pan over medium heat.
  4. Add Canola Oil to the pan, and let the oil heat up for a few minutes. (If it smokes, it's too hot). The oil should form a thin layer over a 9" frying pan.
  5. Carefully add Chicken to pan, do not crowd.
  6. Sprinkle a small amount of Garlic Salt onto each piece of Chicken, being careful of splattering oil.
  7. Cook for 3 minutes, then flip each Chicken piece and cook for 3 more minutes.
  8. Remove Chicken and place on paper towels, so the oil will absorb off the Chicken.
  9. Add more oil as needed, cook remaining Chicken in the same fashion.

Visual Guide

Ingredients in place (oil not shown). Use a larger bowl if desired for mixing the chicken and flour, as the Flour tends to make a huge mess when mixed with the chicken.
Slice up the chicken and add it to the flour, *gently* mixing to coat all pieces of chicken with flour.
Chicken coated in whole wheat flour. All that's left is to cook it!
Pan, oil, heat. Add chicken when the oil is hot; sizzling chicken means the oil is hot enough, otherwise it's too cold. Cold oil will result in mushy chicken; that's not good.
Flip chicken after 3 minute of cooking. The cooked side should be a nice golden brown color.
Place the cooked chicken on a paper towel for drying. The towel will soak up a lot of the excess oil.
Plate and serve! A dab of ketchup or bbq sauce adds an extra kick of flavor to these healthy-ish whole wheat shallow-fried chicken strips. Here I served it with ketchup and a side salad.

More Entrees

Share This Recipe

Rolling Recommends