Healthy “Kentucky” Fried Chicken
Y’all, I am born and raised in Kentucky so of course, I would come up with a healthy recipe for fried chicken! I am not a big fan of KFC (shh, don’t tell!) but this is the BEST fried chicken recipe EVER. It is breaded in gluten-free flour (you can use regular flour too) and cooked in avocado oil making it gluten-free, dairy-free, and sugar-free.
Gluten-Free & Dairy-Free Fried Chicken Tenders
You don’t need a fryer to cook fried chicken and this recipe doesn’t even take 10 minutes once the chicken is prepared. The preparation is easy and once the breaded chicken sits for 5 minutes, it is ready to go.
Do you love a chicken finger basket? I would recommend pairing it with my oven-baked french fries with seasoning options such as parmesan garlic. This is a healthy version of a fast-food favorite and comes with various ways to season them! The whole meal comes out crispy and crunchy curing all of our fast food woes. Say good-bye to fast food and hello to healthy fried chicken and french fries! You can also pair it with another favorite vegetable of yours.
INGREDIENTS
· 1-1.5lb chicken tenderloins or breasts (sliced to tenderloin size)
· 1 cup avocado oil (or oil with a high smoke point such as peanut oil or sunflower oil), depending on the size of pan, it should cover half of the chicken tenderloin
· 2 cups gluten-free flour (almond, Bob’s Red Mill Gluten-Free all-purpose flour, etc.) or regular flour
· 1 tsp sea salt
· 1 tbsp black pepper
· 1 tsp garlic powder
· 1 tsp onion powder
· 2 tsp cayenne pepper (IF you like it spicy)
· 3 eggs
DIRECTIONS
1. Mix flour and spices together in a bowl.
2. Beat eggs together in a separate bowl.
3. Heat a 1/2in of oil in pan to around 350 degrees Fahrenheit.
4. Take the chicken tenderloins and dip them in flour until covered on both sides. Then dip them in the egg mixture. Then dip them back in the flour mixture until covered again and evenly coated and place them on a separate plate.
Battered Fried Chicken Prior to Cooking
5. Once chicken has been sitting for 5 minutes battered and oil is hot, place chicken tenders in oil. It takes 4-7 minutes per side depending on your size of tenderloin. You can pick them up with tongs to check doneness on each side. They should be golden and browned.
6. Once finished, place on a paper towel or drying rack until serving. Let them rest for 5 minutes before serving.
7. ENJOY!
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Basket of Healthy Chicken Tenders