Wednesday, June 22, 2011

Low Carb and Gluten Free Southern Fried Chicken

So long day dreams of KFC.  I found a new love and won't be needing you anymore.  

Anybody who knows me very well, knows I had no idea what southern fried chicken was growing up. I knew it was breaded with "flour".  I know that some folks (Food TV foodie here) would soak the chicken in butter milk.  Seasonings.  But the whole idea of how it came together was a total mystery to me.  Can you believe that this is my very first ever attempt to make Fried Chicken?  At my age?  

This is good.  VERY good. Very. Very. Good.  I daydream about it now.


3 pounds of Chicken (I'm using all Thighs)
1 cup Buttermilk

3 Eggs
1/4 cup Water
3 Tablespoons Hot Sauce

2 cups Hodgson Mill Soy flour

Mrs. Dash Table Blend
Salt
Black Pepper

3 to 6 cups Oil (depends on pot used)
  • Rinse and pat dry chicken parts.
  • Soak Chicken in buttermilk in a ziplock bag or a container with a lid and place it in the Refrigerator to marinade.  I like to do this part up in the morning so its ready at dinner prep time.  Should be a minimum of 12 hours but don't worry about it being exact.
  • In a medium sized soup bowl, beat eggs, water and hot sauce.
  • In another bowl add Soy flour.  
  • Generously sprinkle chicken with Salt, Pepper and Mrs. Dash
  • Dip the checken in Egg mixture.
  • Next dip chicken in Flour and shake off excess.  Set Aside.
  • Heat oil to 325 degrees. This is just before smoking temperature.
  • Fry chicken in oil (10 minutes per side).  Internal temperature should be 180 degrees.  It's dishes like this that make me happy to own an instant read thermometer.

Notes:
  • I'm using Soy Flour because of it's high Fiber and Protein content.  You could just as easily use Gluten Free Oat Flour or Brown Rice Flour.
  • I keep dried buttermilk in the pantry and that really comes in handy for a dish like this.
  • I would add 4 Tablespoons of Buttermilk Powder to a cup of Skim milk but water will do just as well.
  • Old "southern's" will say fry it till its golden brown. That just does not feel safe enough to me.  Go ahead and poke it with your instant read thermometer to double check.
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