Bloomin’ fried chicken takes inspiration from Outback’s Bloomin’ Onion, a tasty deep fried onion appetizer. This super succulent chicken with a spicy tang might not come with the full Australian BBQ experience, but it sure does satisfy a fried chicken craving!
This recipe coats filets of flattened chicken breast in the same smoky Outback-inspired spices, cooks it and dunks it in plenty of Bloomin’ sauce. Using light sour cream for the dipping sauce lowers the calories even further, but there is still plenty of kick in it! Fantastic for fake-away night.
The original versions of both the Bloomin’ Onion and the Bloomin’ Chicken are coated in a batter and a special concoction of spices and then deep fried, but this lightened up version ensures you get all the flavor without the fat and calories.
Instead of deep-frying you can cook these in a pan with a little olive oil or in the air-fryer to give the chicken plenty of crunch. Not only does this mean less calories from fat, but they’re only 4 weight watchers points per serve!
Why You Should Try This Bloomin’ Chicken Recipe
- This recipe has a fraction of the fat and calories of the original Outback version, but with all the same flavors so you don’t have to feel guilty about enjoying ‘fried’ chicken.
- Only 4 points per serve and you can serve this any way you like: in a sandwich, with a side salad, over a rice bowl, in a wrap with some lettuce…just make sure you use plenty of the delicious sauce!
- Quick, a bit messy, but super easy. If you prep all the ingredients into bowls before you begin, the whole process is quicker than ordering takeout since the sauce can be made while the chicken is cooking.
Ingredients
Serves 4
- 2 large chicken breasts approximately 700g or 700g tenderloins – 0 points
- 1 egg – 0 points
- 60 grams all purpose flour – 6 points
- 30 grams cornstarch/cornflour – 3 points
- 125ml milk – 3 points
- 1 tbsp white vinegar
- 1 tsp cayenne
- ½ tsp onion powder
- ½ tsp garlic powder
- 1 tsp sweet paprika
- 1 tsp ground coriander seeds
- 1 tsp dried oregano
- 1 tbsp olive oil – 3 points
For the sauce:
- 125g plain fat free Greek yogurt – 0 points
- 1 tbsp light tomato ketchup – 0 point
- 1 tsp worcestershire sauce
- 1 tsp garlic powder
- 1 tsp cayenne
- 1 ts salt
- 1 tsp black pepper
How to Cook Outback Bloomin’ Chicken (Step by Step)
Prep time: 15 minutes
Cook time: 10 minutes
1. Pat the chicken dry and place the breasts on a flat surface. Place a hand flat on top and cut horizontally thorough the center of each breast to form two approximately even pieces that are still attached by the center. Place each breast between two sheets of baking paper or plastic wrap. Pound gently with a heavy rolling pin or meat tenderiser until about the thickness of your little finger. Slice each breast into three pieces.
2. In one bowl place the vinegar and milk, whisk lightly and leave 5 minutes. Add the egg and whisk again.
3. In a second bowl, combine the flour, cornflour and spices and mix well to combine.
4. Take each piece of the chicken and dredge in the flour mixture, turning to coat fully. Shake gently to remove any excess flour then place into the egg mixture, turning to coat. Place again in the flour mixture, making sure the whole piece is covered with the flour mix. Place the filet on a piece of baking paper and repeat with other pieces of chicken.
5. Heat a small, deep frypan over a medium-high heat and add a tablespoon of oil. Once the oil is shimmering, add two of the chicken pieces (or as many as fit comfortably) and allow to cook, undisturbed for 5-6 minutes. If it appears to be browning or burning too quickly turn the heat down slightly.
6. Flip and cook other side 3-4 minutes then remove to a paper towel to drain any excess oil. Repeat with other pieces. Alternately, you can spray the coated chicken pieces with olive oil spray and cook them for 12-15 minutes in the air fryer.
7. To make the sauce: mix everything together and season with salt and pepper and a squeeze of lemon juice. Sprinkle Blooming chicken with salt and slice before serving.
Variations and substitutions
- If you aren’t a fan of spice, you can lower the heat level by cutting down or eliminating the cayenne pepper. If you want to increase the heat, add more to taste!
- You can use this chicken in a lot of dishes, including chicken wraps or sandwiches, on top of a salad, alongside some grilled vegetables or on top of cauliflower rice, drizzled with plenty of the sauce.
Tips and Tricks Section for Making Blooming Chicken
- Pounding the chicken into a thin layer before coating means it cooks much quicker, and it is less likely to burn or overcook. Check doneness by inserting a meat thermometer or cutting into the center to make sure there is no pink.
- Try and use one hand to coat the chicken in flour and the other for the egg, this should help minimise mess both on yourself and on the bench.
Related Recipes
Outback’s Blooming Chicken Recipe
Ingredients
- 2 large chicken breasts approximately 700g or 700g tenderloins
- 1 egg
- 60 grams all purpose flour
- 30 grams cornstarch/cornflour
- 125 ml milk
- 1 tbsp white vinegar
- 1 tsp cayenne
- ½ tsp onion powder
- ½ tsp garlic powder
- 1 tsp sweet paprika
- 1 tsp ground coriander seeds
- 1 tsp dried oregano
- 1 tbsp olive oil
- For the sauce:
- 125 g plain fat free Greek yogurt
- 1 tbsp light tomato ketchup
- 1 tsp worcestershire sauce
- 1 tsp garlic powder
- 1 tsp cayenne
- 1 tsp salt
- 1 tsp black pepper
Instructions
- Pat the chicken dry and place the breasts on a flat surface. Place a hand flat on top and cut horizontally thorough the center of each breast to form two approximately even pieces that are still attached by the center.
- Place each breast between two sheets of baking paper or plastic wrap. Pound gently with a heavy rolling pin or meat tenderiser until about the thickness of your little finger. Slice each breast into three pieces.
- In one bowl place the vinegar and milk, whisk lightly and leave 5 minutes. Add the egg and whisk again.
- Prepare a second bowl of mixture of the flour, cornflour and spices.
- Take each piece of the chicken and dredge in the flour mixture, turning to coat fully. Shake gently to remove any excess flour then place into the egg mixture, turning to coat. Place again in the flour mixture, making sure the whole piece is covered with the flour mix.
- Place the filet on a piece of baking paper and repeat with other pieces of chicken.
- Cook the chicken pieces for 5-6 minute on a deep frypan over a medium-high heat in a tablespoon of oil.
- Flip and cook other side 3-4 minutes then remove to a paper towel to drain any excess oil.
- Alternately, you can spray the coated chicken pieces with olive oil spray and cook them for 12-15 minutes in the air fryer.
- To make the sauce: mix everything together and season with salt and pepper and a squeeze of lemon juice. Sprinkle Blooming chicken with salt and slice before serving.
Notes
- Makes 4 Servings
- 4 WW points per serving
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
So good! My husband ate almost a whole chicken breast and all but two tbsps of the sauce! Definitely a keeper! Thanks!