Or the version I put on Spark, recipes.sparkpeople.com/recipe-detail.asp?
I'm not claiming it's healthy, and I can't figure out where the sodium is coming from. (Tomato paste is contributing a small fraction of the problem.)
Get bone-in breasts, I can't remember if that includes skins or not. It's half the price of boneless skinless, though the best advice I've gotten about how to calculate it is to guess how much lard is present even after you strip away with the parts you pick out.
Chicken-fried chicken.... Pull the ribs away from the breast, lightly cutting when neccesary. You should end up with a tenderloin and breast. Cut away the thin half of the breast, cut the thick part in half sternum-to-wing.
Mix flour with ground spices, (can't remember which ones,) dip the damp chicken in the flour, then in two beaten eggs, then into something dry. (Corn flakes, pork rinds, bread crumbs... dipping back into the flour was okay but not right.) Cook in a lightly greased pan, flip, and cook until done. (The previous instructions were a prompt to find proper instructions.)
As for just frying breasts... High heat for a minute or so in a greased pan, then cover and cook on low in the presence of liquid. My pork chop recipe involves a dredge before a high-heat sear then a braising under onions and possibly apple slices, same with sliced beef liver. http://en.wikipedia.org/wiki/Braising
Honestly, if you can fire up the oven with similar energy costs, low-heat baking might be the way to go.
Edited by: KELEKONA at: 9/27/2011 (11:12)