Oven-Fried Chicken



Nut Free Fish Free Soy Free Gluten Free 

Reprinted with permission from Gluten-Free 101: The Essential Beginner’s Guide to Easy Gluten-Free Cooking by Carol Fenster (Houghton Mifflin Harcourt, 2014)

Fried chicken is one of America’s favorites, but this version is far healthier because it is baked rather than fried and you can prepare the remainder of the meal while it’s in the oven. Crispy and crunchy, it goes perfectly with your favorite coleslaw. If you need to serve more than 4 people—or you are especially hungry— you can double the recipe.

Makes 4 servings
Preparation time: 10 minutes
Baking time: 45 to 60 minutes

1/2 cup buttermilk or milk of choice
1/4 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1/4 cup brown rice flour
3 tablespoons cornmeal
1/2 teaspoon salt
1/4 teaspoon freshly ground white pepper
1/4 teaspoon paprika
4 large boneless, skinless chicken thighs (about 1 pound total)
Cooking spray

[1] Preheat the oven to 400°F. Grease a 9x13-inch nonstick (gray, not black) rimmed baking sheet.

[2] In a small shallow bowl, whisk together the buttermilk, cayenne pepper, and garlic powder until thoroughly blended. In another shallow bowl, whisk together the flour, cornmeal, salt, pepper, and paprika until well combined.

[3] Dip each chicken thigh into the buttermilk mixture and then into the flour mixture, shaking gently to remove any excess. Place the chicken skin side down on the prepared baking sheet. Gently mist the chicken pieces with cooking spray to encourage browning.

[4] Bake, turning once, until the chicken is browned and juices are no longer pink when the centers of thickest pieces are cut, 45 to 60 minutes. Serve immediately.

Per serving: 120 calories; 15g protein; 3g total fat; 1g fiber; 7g carbohydrates; 58mg cholesterol; 358mg sodium

Gluten-Free 101: The Essential Beginner's Guide to Easy Gluten-Free Cooking
by Carol Fenster
(Houghton Mifflin Harcourt January 14, 2014) Printed with permission
Buy it now on Amazon.com!


                                                  

 

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