I’ve been trying to create a healthy version of fried chicken for ages and have tried so many combinations in search of that crispy, crunchy coating with the juicy, soft chicken center. I’ve finally found the resounding winner- thank god- or I’d be starting to look like I was on some kind of dirty bulk..just in time for summer!
Fried chicken will always have a high fat content, because it’s cooked by hot fat soaking into the meat. This recipe minimizes damage limitation by using coconut oil a raw, pure fat source which is easily synthesized by the body and perfect for high-heat frying. Instead of a carb loaded batter, I used a beaten egg, dessicated coconut and quinoa flakes. The quinoa flakes are like really fine porridge oats, with a high protein content. It fries up really crispy and the coconut gives it a bit of a Caribbean feel. I serve this with chipotle sauce, which I’m obsessed with and sweet potato fries & coleslaw (recipe coming up soon!)
- Chicken strips, or breasts cut into strips
- Dessicated coconut
- quinoa flakes
- 1 large egg
- 3 tbsp coconut oil
- Salt & pepper to season
Beat the egg into a shallow bowl & season generously with salt & pepper. Cover a large plate or tray with a mixture of the quinoa flakes and dessicated coconut (how much you use of each is up to your individual taste) and more salt and pepper. Get another plate out and put it next to this one.
Dip the chicken strips in the beaten egg, then roll across the quinoa-coconut plate. Make sure the chicken is totally covered in the quinoa and coconut. If it’s not sticking, dip it back in the egg and then coat again. Keep doing this until all your chicken strips are coated and on the clean plate.
Heat a large frying pan on a high heat and add the coconut oil. It will need to heat to a high temperature, so when it looks shimmery, drop a few quinoa flakes in. If they turn into crispy, golden flakes within a few seconds, the oil is hot enough. Add the chicken strips carefully. Turn them with tongs after a couple of minutes and fry until the coating is golden all over. Cut one in half to ensure the chicken is cooked through, then drain the rest on a slotted spoon over kitchen paper.
Serve and enjoy, guilt free!