I actually still fry my chicken.. I never could get the baked stuff to crisp up right
So, using either boneless skinless chicken breast/thighs, or chicken tenderloins, I do:
(this is for enough chicken for 4 people. typically 1 breast, 1 thigh each.)
1 beaten egg
1/2 cup flower
any seasonings you'd like
about 1/2 an inch of canola oil in the pan - hot!! it HAS to be REALLY hot so you need to use a high smoke temp oil. If it's not hot enough extra oil will soak in.
Beat egg well and pour over chicken/soak chicken in it. You'll need to use your hands to really get the egg everywhere.
Dredge in flour / spice mixture, just a thin dusting. You don't want to use too much because it will cause more oil to be soaked in.
Place in hot oil and fry 10-15 minutes per side or until desired done-ness level.
I personally go by these calorie totals..
115 calorie for 4oz chicken breast trimmed of ALL fat
50 calories for 1 TBSP of flour
50 calories for absorbed oil
which is roughly 215-220 cal for one 4oz fried chicken breast. It's not the best thing to eat for sure, but I have it every week. I also have a thigh with it, which is a little fattier, estimated at ~240 for 3oz, so when I have fried chicken for dinner I make sure I account for 550-600 calories and have light side dishes (salad with light dressing + green beans, a small potato with pam + green beans, etc)
Heres another recipe, for fast frying!