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Who doesn’t love fried chicken? Learning how unhealthy it is can make us sad, but no more. You honestly can make great fried chicken healthy! My family loves it, even my hubby! There are a couple options I’ll give you too. And please know that you can’t really mess this up. Just stick to the healthy ingredients, and you’ll be happy with your results!
Please do NOT use processed vegetable oils. In fact, I suggest if you do have vegetable oils in your pantry (corn, canola, cottonseed, safflower, soy, etc.), that you throw them out! Vegetable oils are high in Omega 6, which we already get far too much of, and when heated, vegetable oils degrade into toxic oxidation products and can be extremely inflammatory to us, even promoting heart disease and Alzheimer’s. Plus they are full of chemicals, including glyphosate, and the genetic engineering makes today’s vegetable oils even more dangerous to our health than what our grandparents used. Coconut oil has been touted as the safest for high heat cooking (frying). Extra Virgin Olive oil is best for sautéing and is fabulous and healthy for salad dressings.
Note: I THOUGHT Extra Virgin Olive Oil would not break down at room temperature, but twice now, I have experienced olive oil going bad. So take note. Use your nose and smell it. You’ll know if it’s going rancid. I buy smaller bottles now.
Delicious Healthy Fried Chicken & Gravy
- 4-5 each Chicken Breasts or 5-6 boneless thighs
- 1.5 cups Almond Flour
- 1.5 cups Coconut Flour
- To Taste Salt, pepper and garlic powder
- 3 Eggs
- Coconut Oil enough for 2 inches deep in your frying pan
- 1 teaspoon Powdered Lecithin or 4-5 lecithin capsules
- Add coconut oil to your frying pan. I love using my Le Crueset dutch oven bottom to fry in. It cooks evenly and keeps the splatter off my stove!
- On a cutting board, take your chicken breasts (or whatever part of the chicken you are using) and slice them into 4-5 pieces each.
- Sprinkle both sides of the chicken with salt, pepper, and garlic powder.
- In a bowl combine the almond and coconut flour. Add a little more salt, pepper, and garlic powder.
- Crack the 3 eggs and add to another bowl and whisk for optional egg dredging.
- Now set your stove burner to High a few minutes while you prepare the chicken.
- Dredge each chicken piece in the flour mixture and place on a plate.
- OPTIONAL - Now take each piece and dip in the egg mixture and then dredge again in the flour for extra crispy crust! It’s good without this, but you’ll probably like this even more.
- Use your long tongs to place each piece into the hot oil. Now turn down the burner to medium high as you add the rest of the chicken.
- As the bottoms brown, turn each piece.
- Remove and drain on paper towels once you know the chicken is cooked all the way through.