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
Coconut oil
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.

Pan Gravy
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.

2 Responses to Healthy Fried Chicken

  • Eventually, an issue that I am overzealous about. I have looked for information of this topic for the last several hours. Your site is greatly valued.

    • Thanks. Keep an eye out. I am about to review a book about coconut oil written by a certified nutritionist. It has a lot of good information featuring studies dating back over 80 years but it just never got any attention until now. Should be up in about a week. Plus I am going to continue detailing my experiments with coconut oil. Next, mayonnaise.

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Stuart is a celebrity chef, food activist and award-winning food writer. He penned the cookbooks Third Coast Cuisine: Recipes of the Gulf of Mexico, No Sides Needed: 34 Recipes To Simplify Life and Amigeauxs - Mexican/Creole Fusion Cuisine. He hosts two Internet cooking shows "Everyday Gourmet" and "Little Grill Big Flavor." His recipes have been featured in Current, Lagniappe, Southern Tailgater, The Kitchen Hotline and on the Cooking Channel.

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2015 1st Place Luck of the Irish Cook-off
2015 4th Place Downtown Cajun Cook-off
2015 2nd Place Fins' Wings & Chili Cook-off
2014 2015 4th Place LA Gumbo Cook-off
2012 Taste Award nominee for best chef (web)
2012 Finalist in the Safeway Next Chef Contest
2011 Taste Award Nominee for Little Grill Big Flavor
2011, 12 Member: Council of Media Tastemakers
2011 Judge: 29th Chef's of the Coast Cook-off
2011 Judge: Dauphin Island Wing Cook-off
2011 Cooking Channel Perfect 3 Recipe Finalist
2011 Judge: Dauphin Island Gumbo Cook-off
2011 Culinary Hall of Fame Member
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2010 Denay's Top 10 Best Food Blogs
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2008 Tava: Discovery Contest Runner-up
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