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Weight LossFood Re-networked Series: Classic Fried Chicken
April 20, 2014 By
Leanne Vogel
November 3, 2018
A healthier crispy fried chicken recipe made with a grain-free coating and deep fried in avocado oil.
Today is my first official day “back in the office” since our March 30 wedding and honeymoon. What a blur of action. I don’t have many pictures, but when I do, you’ll be among the first to scope them out.
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I'm ready!With all of the wedding and cookbook launch hustle, I just realized this morning that I never shared the March recipe for our Food re-networked series. I created this recipe nearly a month ago and then… just forgot about it.
Can we pretend it’s still March?
Food Re-networked Blog Series
After I changed eating styles, watching Food Network (my all-time favorite TV channel) was torturous. It reminded me of all the foods I couldn’t eat anymore and how alone I felt in my healthy living journey.
I do not want you to feel the way I felt. No matter what your eating style, food allergies or sensitivities, I firmly believe that recipes can be re-networked to make them work for you.
Each month in 2014, I’ll be re-networking your favorite Food Network recipes into meals that are safe for you and your family.
In January, I made these Chocolate Crepes from Giada De Laurentiis.
In February, I made these Chicken Pot Pies from Ina Garten.
And for this months’ (psst… pretend it’s still March) Food Re-networked recipe, you voted for me to rework Bobby Flay’s Classic Fried Chicken.
- 1 cup dairy-free plain yogurt
- ¼ cup water
- 4 teaspoons lemon juice
- 1 teaspoon nutritional yeast
- 1 teaspoon sea salt
- dash gluten-free hot sauce
- 1 kg. chicken - thighs, whole, wings, drumsticks, I chose wings
- 1¼ cup chickpea flour
- ½ cup tapioca starch/flour
- 2 teaspoons gluten-free baking powder
- 1½ teaspoons sea salt
- 1 teaspoon ground pepper
- 1 teaspoon smoked paprika
- 1 cup water
- 1 liter avocado oil (smoke point 500) or palm oil (smoke point of 445) or safflower oil (smoke point of 500)
- Combine all marinade ingredients in a large bowl. Whisk to combine. Drop chicken pieces in marinade. Cover and refrigerate for 4 to 24 hours.
- After chicken has marinated, remove from fridge and set aside.
- Combine batter ingredients in a large bowl. Whisk to combine. Set aside.
- Add your choice of oil (various smoke points listed) to a medium saucepan an until at least 2-inches of oil are at the bottom of the pan. Heat on medium-high heat for 5 minutes. To test the temperature, you can throw in a thinly shaved vegetable (I used a slice of raw sweet potato). The potato should lightly brown and crisp in 2 minutes. The oil should be about 375F.
- One by one, lightly shake the marinade off of one piece of chicken. Drench it in the batter, then transfer to the hot oil. Cook for 8-10 minutes per side, depending on size. The internal temperature of the chicken has to reach 165F to be safe.
- Repeat with remaining chicken pieces. Depending on the size of your pot, you can cook multiple pieces at the same time.
View nutrition information (once on page, scroll down)
If you are not dairy-free, I am sure a thick Greek yogurt would be fabulous for this recipe.
I chose to use avocado oil for a couple of reasons. First, it has a high smoke point (which means the fats will not go rancid when cooking at high temperatures, making the recipe safer for you and your family). Second, I can get it at Costco for a fraction of the cost of other oils. I have listed a couple of alternative oils in the recipe for you that have higher smoke points. I do not recommend using coconut oil to fry with as the temperature gets too hot.
I used organic chicken in this recipe because it was on sale and I try to purchase hormone-free chicken and other animal products whenever possible.
You will have to use quite a bit of oil in this recipe. Please, do not use olive oil as the fats will burn and can cause health issues.
There are many gluten-free hot sauces at the grocery store. Many of them even have the “gluten-free” label on them.
Once everything has marinated, you can prepare your batter ingredients.
The batter will thicken up when you set it aside. Chickpea flour is wonderful this way!
Fry and enjoy (preferably with a gluten-free beer ;)
Vote for next month’s Food Re-networked recipe
Which Food Network recipe would you like me to re-network in April?
Click a link below to make your selection:
- Ree Drummond’s Strawberry Oatmeal Bars
- Ina Garten’s Lemon Cake
- Anna Olson’s Lemon Cranberry Scones with Lemon Glaze
Do you have a favorite recipe that you would like re-networked? Link to it in the comments. I’d love to check it out!
This entry was tagged: chicken, chickpea flour
Hi! I'm Leanne (RHN FBCS)
a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.
