The other night I was debating over what to cook for dinner and I realised that I was really in the mood for a good quality beefburger. When I inspected the contents of the fridge I was pleased to find that I had some grated parmesan left over from a pasta dish I’d made a couple of nights before, so I decided to make Italian beefburgers with rosemary fries on the side.
My Mum makes a cracking dinner in which she coats chicken breasts in beaten egg and then dips them in Paxo sage and onion stuffing mix and bakes them in the oven. They’re absolutely delicious, but as anyone who follows the low FODMAP diet will tell you, onion can be a massive trigger for a lot of people, me included, so I needed to adapt Mum’s recipe to make a FODMAP friendly version.
A while ago I made gluten-free southern fried chicken and it was really tasty and very popular with my family, to the extent that I wanted to try something new, but along the same lines. Another chicken recipe which seems to be very popular within gluten-free recipe circles is for chicken fillets which are coated with crushed cornflakes, a naturally gluten-free product. I was a bit sceptical as to how chicken pieces would taste wrapped in cornflakes, a product I would normally associate with breakfast, but thankfully it turned out to be really delicious.
One of my favourite types of fast food is Kentucky Fried Chicken. I’m not a big fan of their chicken drumsticks, but I love their chicken fillet burgers. They’re never dry and are always tasty, succulent and full of flavour. You can understand then, why I’ve always fancied having a go at trying to reproduce southern fried chicken in my own kitchen.
Although KFC uses chicken breasts in their fillet burgers I use chicken thighs because they’ve got far more flavour in them than breast meat and aren’t as dry. Actually, I’ve been buying skinless, de-boned chicken thighs much more than chicken breasts nowadays because they are infinitely tastier than chicken breasts and tend to remain tender and moist upon cooking, whereas chicken breasts dry out very easily. Chicken thighs are also considerably cheaper than chicken breasts. However, you can use whichever you prefer.
I’m pleased to announce that these southern fried chicken fillets are also gluten-free. I was a bit worried in case the gluten-free flour would be too dry in the southern fried chicken seasoning, but it wasn’t in the slightest. In fact, if anything, I think it helped to create that beautifully crisp, crunchy coating that you expect from a good piece of southern fried chicken. If gluten’s not an issue for you though, you can just use normal plain flour. Also, I fried my chicken pieces in a couple of centimetres of hot oil in a frying pan, but you could bake them in the oven if you want a less calorific dinner.
Since developing this recipe I’ve made this southern fried chicken for dinner at least three times because it tastes exactly the same as KFC chicken. It produces deliciously succulent, tender southern fried chicken fillets that are simply begging to be put in a soft bun, topped with good quality mayonnaise and served alongside some homemade potato wedges. I hope you enjoy this recipe as much as I do.
A pack of skinless, boneless chicken thighs
1 egg white
1 & 1/2 cups of gluten-free flour (I use Dove’s Farm G/F flour because it’s made with low FODMAP ingredients whereas many other gluten-free flours are made with high FODMAP options.)
1 tbsp brown sugar
1 tbsp salt
1 & 1/2 tbsps sweet paprika
1 tsp asafoetida powder
1/2 tsp chilli powder (optional)
1 tsp ground black pepper
1/2 tsp celery salt
1/2 tsp dried sage
1/2 tsp ground allspice
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp dried thyme (aka marjoram)
Vegetable oil (for frying the chicken)
Line a large baking tray with greaseproof paper.
Mix all of your flour, spices and seasonings together in a wide bowl.
Put the egg white into another wide bowl and beat it.
Coat each chicken piece in beaten egg white before dipping it in the southern fried seasoning and placing them on the baking tray and leaving them dry for 15-20 mins.
Heat the vegetable oil in a frying pan and cook the southern fried chicken until they are fully cooked through. Serve.