Thursday, March 8, 2012

Oven Fried Chicken

So many people have drooled looking at the Oven Fried Chicken picture of the P10 FB site and asked ‘where is the recipe?’  I found a great Paleo recipe website and saw this Oven Fried Chicken that’s not too complicated and tasted really good.  Fried chicken can be done 10 different ways with 50 different ingredients so I’m open to suggestions for those of you who make really awesome fried chicken and know a few tricks.

This recipe calls for pre-frying the chicken before putting it in the oven – hey, now don’t get all bent just yet – I also did an oven baked only version and it was also very good.  I also made a double dipped extra crunchy version that did not turn out well, I won’t burden you with it.  The oven only version is at the bottom, please note that those will take longer to cook since you won’t be browning them.

1 piece = 1 protein serving, pre-fried would also be about 1 1/2 fat and oven baked would be 1/2 fat servings (I’m totally guessing on this though)

Oven Fried Chicken

This is the pre-fried version

1 cup coconut oil

2 large eggs

1 cup almond flour (the soft powdery kind, not the coarse grain kind, I like Bob’s Red Mill)

1 tsp. paprika

1 tsp. garlic powder

1/2 tsp. salt

1/2 tsp. black pepper

1/2 tsp. dried thyme

2 pounds chicken- thighs, drumsticks, breasts

1.   Heat oil in large frying pan to 350F (med-high) and preheat oven to 400F

2.   Whisk eggs in medium sized dish.

3.   Combine all dry ingredients in large dish and mix well.

4.   Pat the chicken down with a couple of paper towels to get all the moisture off and then dip chicken in the eggs, then coat/cover chicken in dry mixture.

5.   Place chicken in hot oil.  Allow both sides to brown (about 2 minutes each side).

6.   Place drying rack on sheet pan and assemble chicken on the rack so there is space between all pieces.

7.   Put chicken in oven for 10-15 minutes.  Remove and serve.

These are the oven baked pieces I did

Oven Baked Version:

Skip step 5.

Before baking in oven, drizzle each piece lightly with olive oil.

COOK for 45 minutes for bone-in chicken and 20 minutes for boneless.

Test for doneness, chicken needs to be about 160 degrees to be done.

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