Healthy Fried Chicken
After my experiment using the uber-healthy coconut oil (even healthier than coconut water) to make biscuits healthy I have expanded my repertoire by making a full meal. I made healthy fried chicken that is actually fried and actually delicious. I threw in one of those biscuits, rice and gravy and some steamed veggies to boot.
Here’s how I did it.
Buttermilk Fried Chicken
1 whole fryer cut into standard pieces
1 quart organic low fat buttermilk
2 cups rice flour
Salt and pepper
In a large airtight container place the chicken pieces and cover with quart of buttermilk seasoned with salt and pepper. Marinate for 4 – 24 hours. When you are ready to cook heat a large cast iron skillet (cast iron really is the best for this) at medium heat filled with a half inch of coconut oil. Mix flour and salt & pepper to taste then place into a large deep walled bowl. Shake extra buttermilk from the chicken then dredge in the flour, finally shake off excess flour and place into the skillet.
Do not overfill the skillet so the pieces have space between them and cook at medium heat covered for roughly 7 minutes. Uncover and check the cooking side. Chicken should be brown at this point. If so, flip it over and cook another 5 – 7 minutes covered. Uncover and turn chicken again making sure to get all sides equally browned. Cook for another 5 to 10 minutes or until all sides are dark brown then drain by placing chicken onto a cooling rack over paper towels, lightly season at this point. Serve with pan gravy (follows) over brown rice. Nutritional info HERE.
1/4 cup organic AP flour
1/4 cup coconut oil from frying the chicken
1 – 2 quarts water
Salt & pepper or Seasoned Salt (i.e. Cajun Seasoning)
Heat the coconut oil in a heavy skillet. Add flour and stir constantly to make a roux, cooking for 5 – 7 minutes. Bit by bit add water stirring constantly. Once the gravy thickens add the remaining water and allow to thicken slightly, stirring constantly. Taste and season as needed.
The veggies were just frozen cauliflower, broccoli and carrots nuked with a little water for a few minutes. When they were done I drizzled them with extra virgin olive oil and seasoned them with Cajun seasoning.
Oh, and the biscuit recipe, for those who missed it is HERE.
For a list of the many conditions that are treatable with coconut oil click HERE.