As many of you know, I was contacted by the Dr. Oz Show last weekend about participating in a healthy recipes challenge. They assigned us a regional favorite from the area we live in and asked us to make over a “healthier” version. I was assigned fried chicken since I live in SC. It was a no brainer as I already have a recipe in the IBIH Summer Recipes Ezine.
I wasn’t thrilled about making Southern fried chicken for the show because it’s so hard to get creative with it (especially when the video submission is due in just over 24 hours.) I wanted to wrap it in bacon and fry it, which would according to Paleo and Keto be perfectly healthy (and also AWESOME.)
I figured that would go over like a lead balloon with the low fat crowd though, so I nixed it. I’m definitely doing it soon for the rest of us though, since we know FAT IS WHERE IT’S AT!
For the video segment though, I followed my usual recipe using seasoned coconut flour as the coating – but I caved (read: sold out) and baked it instead of frying it so it would have wider appeal for the masses who still think fat is evil (poor souls.)
Even so, I wasn’t surprised when I got the email a few days ago that they didn’t choose my “fried” chicken as one of the 3 finalists. They never did ask for my actual recipe – just the video of the finished product, so they may have had a different criteria altogether. I’ll never know! But it was a fun experience, and I got to meet some other great bloggers because of it.
We all got the same email saying we’d be featured on the show (which airs today, Monday January 27th), but hadn’t made the finals. Jeanette from Jeanette’s Healthy Living reached out to us all and suggested we link up today with our different recipes from the show, and introduce our readers to each other. I loved that idea!
If you’re new here just coming over from one of the other blogger’s: Welcome to the dark side – we eat bacon!!!
To find out more about losing weight on the Keto (low carb) diet, check out my 3 day Keto Kickstart and Menu Plan to get started!
You can also hang out with us on Facebook where we yuk it up all day long.
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Description
A low carb and gluten free recipe for Southern fried chicken.
- 5lbs chicken leg quarters
- 1 tsp salt
- 1 tsp pepper
- 1 tsp garlic powder
- 1 tsp paprika
- 1 cup coconut flour
- oil for frying
Instructions
- In a large bowl, combine the chicken, salt, pepper, garlic powder, and paprika. Using your hands, massage the spices into the chicken and be sure it’s well coated. Cover and refrigerate for at least 2 hours or overnight.
- To prepare: Add the coconut flour to the seasoned chicken and toss well to coat. Heat oil about 2 inches deep in a large, heavy bottomed pan (cast iron is ideal or use a deep fryer if you have one) to 375 degrees (F). Add chicken in batches. Don’t overcrowd the pan or it won’t get crisp. Cook for about 8 minutes per side, or until a rich, golden brown.
- Test with a meat thermometer to ensure that the internal temperature of the meat reaches 165 degrees. If you don’t have one, cut into a piece and make sure the meat isn’t pink before serving.
Notes
Approx nutrition info per serving: 425 calories, 32g fat, 1g net carbs, 34g protein
Nutrition
- Serving Size: Approximately 2 pieces
After watching the show it appears that only 3 words of my video (“the Palmetto State”) actually made it onto the intro to the Healthy Recipes Challenge segment – and none of the endless B-roll they made me shoot of the fried chicken being made, plated, eaten, etc. was shown at all. So I figured I might as well post at least some of the video I sent in here on the blog. After all, I went to the trouble to iron my shirt and put makeup on and everything…
In other news, since it’s been so popular I’m continuing to bundle my Amazon best-selling e-book The Gluten Free Low Carber with my first two issues of the IBIH ezine for only $9.99 – that’s a discount of over 50%!
You’ll get over 75 original recipes that can’t be found here on the blog for less than 15 cents each! And it’s some of my best work yet if I do say so! Bored with the same old low carb recipes? Looking for some new and delicious ways to keto on? I’VE GOT YOU COVERED!
Get more information on the books here, or simply click the Add to Cart button to download now!
All three for just $9.99!
FAQs
Millet Flour: Not the most common flour, so it might take some searching. Gluten-free chefs swear by millet flour for breading pan fried meats and fish. It adds a light, almost sweet flavor and crumbly texture to foods, and is full of protein!
Is fried chicken good for a low carb diet? ›
Fried chicken can be part of a healthy keto diet as long as you prepare it right, substituting high-carb ingredients with healthy fat and low-carb alternatives. These primarily include breading and cooking oil. As much as possible, avoid consuming take-out fried chicken unless you remove the breading before eating it.
Does almond flour get crispy when fried? ›
Some parts have a crispy texture but the entire tender isn't crispy. Almond flour typically gets hard after cooling completely but these aren't cookies. You want them while they are still hot!
Can you use almond flour instead of all purpose flour for frying? ›
Almond flour can work in everything from tea cakes to fried chicken breading. However, since it doesn't contain any gluten and doesn't offer much rise, it is best to mix it with other flours if you're looking to produce a light and fluffy cake or muffin.
What is a low carb flour substitute for frying? ›
Good substitutes for frying include cornstarch, potato starch, and rice flour. Alternatives in baking include rice flour, chestnut flour, and all-purpose flour. Keto-friendly substitutes include almond flour, chia seed flour, psyllium husk powder, hazelnut flour, coconut flour and flaxseed meal.
What is the closest gluten-free flour to all-purpose flour? ›
Brown rice flour is about as close to a 1:1 substitute for all-purpose flour as it gets since it provides structure and a “wheat-like” flavor.
Is ranch dressing low-carb? ›
Since most people following the diet are restricted to between 20 and 50 grams of net carbs per day, and the average ranch dressing is between 2 to 3 grams of net carbs per serving, it can be easily paired with a variety of healthy foods while on a ketogenic diet.
Is KFC fried chicken keto-friendly? ›
KFC. Although KFC is renowned for the Colonel's crispy fried chicken, its batter unfortunately adds 8-11 net carbs for just one medium-sized piece. That being said, KFC can still be a keto-friendly spot to hit up when ordering Kentucky grilled chicken.
Can you eat fried eggs on a low carb diet? ›
Eggs are a healthy food and fit nicely into a keto diet, as they contain next to zero carbs but provide fat and protein. Eating whole eggs provides a wealth of vitamins, minerals, and antioxidants — so you can feel good about including an egg in your daily diet.
What is the secret to cooking with almond flour? ›
Be Careful Not to Overmix
Almond flour is incredibly absorbent and easily becomes dry when over-mixed, leading to denser baked goods like quick breads or muffins. It's best to mix the batter by hand to ensure that all ingredients are well-combined without any lumps or dry spots remaining.
The Basic Baking Guidelines
Our chef prefers to add a little xanthan gum or cornstarch to the almond flour to help with the texture, though it is not entirely necessary to do so. Almond flour is pretty forgiving in that regard. Some use arrowroot powder to achieve a similar effect in their bread recipes.
Does coconut flour get crispy? ›
Coconut flour alone doesn't work well in recipes where you are trying to achieve a crispy texture (i.e. crispy cookies or crackers).
How much almond flour equals 1 cup all-purpose flour? ›
Almond flour can be substituted for regular flour at a 1:1 ratio. It is important to note that almond flour may require more egg to bind the flour. Check out our almond flour recipe book here for more information on a specific recipe!
What happens when you replace all-purpose flour with almond flour? ›
Almond flour is a little more moist than wheat flour, and doesn't have quite the same binding qualities. You'll do best to substitute 1:1 to begin with, as many recipes respond well to this direct replacement. But be prepared to add more almond flour as you go to compensate for the wetter batter.
Can I use Bisquick instead of flour for frying? ›
Bisquick makes a great breading mix. Simply season it with salt and pepper and use it wherever you'd use flour or other breadings to coat foods before frying for a crispy, tasty crust. Try this recipe for Easy Tasty Fried Chicken or this oven-baked fried chicken.
Does gluten free flour work for deep frying? ›
Gluten free flour works REALLY well as a coating for deep fried items. Professional chefs often say gluten free flours produce better flour than wheat flour, and I have to say I fully agree. The final batter is crispy, golden and moreish.
What is a gluten free flour substitute for deep frying? ›
Almond flour: Almond flour is a low-carb, gluten-free alternative to wheat flour that can be used as a coating for fried chicken or as a binding agent in meatballs or meatloaf. Almond flour is high in fat and protein, which can help to make the coating or meatballs more tender and moist.
What is the best flour for deep frying? ›
Rice flour and cornstarch work particularly well because they fry up crispier than wheat flour. They also absorb less moisture and fat during the frying process, making the products less greasy. This is why rice flour is often used when making tempura because it produces a very thin and crispy, dry crust.
What is the healthiest flour for deep frying? ›
Brown rice flour is high in fiber and gluten-free. It has a very subtle, bland flavor, so it can work well in many recipes without having an impact on how the food tastes. It isn't the best option for baking, but it can be a healthy flour substitute for frying.
