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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"What can I say? Americans love fried chicken."
-Henry Balzer, Analyst

The refrigerator light goes on...

Even if you don't eat gluten-free I guarantee that you will love using chickpea (garbanzo) flour. I discovered this when having gluten free fried calamari at Legal Seafood. It makes a great nutty breading and cooks well at higher temperature. There's also over three times the fiber of white flour.

Cast iron skillet

I think that the Apple Pancake recipe should be made in a cast iron skillet - the old fashioned pan your grandmother used. Maybe it's just that it feels traditional to me, but other pans that I have used are simply not heavy enough.

When you buy a cast iron pan you need to cure it to keep food from sticking. Here's how:

It is best to clean any porous skillet without detergent because soaps strip the oils (and thus your "cure") from the pan. Simply rinse the pan with hot water and wipe clean. For food that is stuck to the pan, scrub gently with salt or a plastic scrub pad.


 

Healthy Gluten Free Buttermilk Fried Chicken



Servings = 4 | Serving size =1 piece chicken

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes great leftovers and keeps well, refrigerated, for up to 4 days.

Serve with Plain Mashed Potatoes or Healthy French Fries or Barbara's Potato Salad or Plain Mashed Potatoes - Low Sodium Version or Mashed Yams with Sage

AND

Serve with Herbed Zucchini or Cole Slaw or Healthy Caesar Salad or Parsnip French Fries

1/2 cup garbanzo flour
1 tsp dried rosemary (crushed)
1/2 tsp dried oregano
1/2 tsp dried thyme
1/2 cup non-fat buttermilk
1/8 tsp hot sauce
1/4 tsp salt
fresh ground black pepper (to taste)
1/2 cup canola oil
4 bone-in, skin on chicken thighs

Place three paper towels folded on a plate.

Mix together the flour, rosemary, oregano and thyme. Place on another plate.

Whisk together the buttermilk, hot sauce, salt and pepper in a small bowl.

Place the canola oil in a medium skillet (an iron skillet is best) over medium high heat. Heat until the oil is 325F.

Dredge the chicken thighs in the buttermilk mixture until well coated.

Transfer to the plate with the flour mixture and coat well.

Add the chicken thigh to the pan.

Repeat for the other three chicken thighs.

Cook while adjusting the heat so that the oil does not get hotter than 350F. Turn the chicken over after about 7 minutes.

Cook on the second side for another 7 to 10 minutes. The internal temperature of the chicken should reach 165F. Remove the chicken from the oil and place on the paper towels to drain for not more than a minute. Serve immediately.

Nutrition Facts

Serving size = 1 piece chicken

Servings = 4

.

Amount Per Serving

Calories 402 Calories from Fat 279
  % Daily Value
Total Fat 31g 49%
    Saturated Fat 7g 27%
    Monounsaturated Fat 15g  
    Trans Fat 0g  
Cholesterol 115mg 38%
Sodium 244mg 11%
Total Carbohydrates 5g 1%
    Dietary Fiber 1g 2%
    Sugars 2g  
Protein 24g  
Vitamin A 5% Vitamin C 5%
Calcium 1% Iron 12%
Vitamin K 13 mcg Potassium 337 mg
Magnesium 39 mg