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Gluten Free Pan Fried Chicken

April 17th, 2017 03:26:00 pm

Gluten-Free Pan Fried Chicken: If you don't have time to marinate, you can make these quick fried chicken cutlets easily, and you can make them gluten-free if you wish with a few simple modifications.

frying chicken

 

 

 

 

 

 

 

 

Pull together this very simple list of ingredients:

  • Chicken breasts or tenders (pounded flat so all pieces are similar in thickness)
  • Cassava or coconut flour or any gluten-free flour mixture (or regular flour if you're not worried about the glutens)
  • Egg, beaten
  • Chickpea crumbles or Panko (or regular bread crumbs if you're not worried about the glutens)
  • Lemon, sliced into wedges
  • Old Bay Seasoning, or salt and pepper and garlic powder, oregano, thyme, whatever you like 
  • Chili Powder (if you enjoy a bit of kick)
  • Oil of your choice. I prefer coconut oil as you can heat it without turning it into a transfat.

 

Start by pounding your chicken out into consistent thicknesses, so that everything will cook evenly once you start the frying process. I use the flat side of the mallet and I cover the meat with saran which prevents splashing and any transfer of chicken juices to other parts of my kitchen unintended. It also protects the meat somewhat so that it holds together nicely. But it is optional. I sectioned the breast up so that I have different sized pieces, and then pounded each to the same thickness. Here is also a picture of the chicken breast before and after for reference. Salt and pepper each piece.

make cutlets

Prepare your bowls for "dipping" the chicken before frying. Bowl 1 is your flour product. In this case, cassava flour. Put your prefered spices in this bowl and mix well. Bowl 2 is your beaten egg. Bowl 3 is your bread crumb. In this case Chickpea crumbs.

dip your chicken

Get the oil hot in your Titanium Sauce Pan. I am using this one. It is our square casserole, but any of them of appropriate size and depth will do just fine. I am using coconut oil. Test the heat of the oil by dropping a bit of your flour into the oil, and if it sizzles and rises, your oil is hot enough.

 

Now dip your chicken cutlet first into the flour... then into the egg... then into the bread or chickpea crumbs.  Make sure to use the flour mixture first as this creates your "glue" when you then dip it into the egg mixture. After you bread each of them, you can pile them on a plate as pictured here, and cover and refrigerate until it is time to fry them if you wish. When you are ready, don't over-crowd, and gently fry them on both sides. Transfer them to a plate lined with paper towels, and put paper towel lining in between each layer to absorb excess oil.

chicken cutlets

Make sure you don't over cook them, as that will dry them out. It will only take a few minutes on each side. Adjust your heat as you go to make certain you are not over-browning. If you are preparing a lot of chicken, you will need to add more oil midway through the process. When you do, make sure you bring it up to proper heat for browning before adding more chicken cutlets. 

gluten free pan fried chicken cutlets

 

When you plate the chicken to serve it, squeeze a generous amount of lemon over the top. Gluten-free pan fried chicken cutlets are delicious served warm as dinner, or served cold as a lunch snack. Either way, don't forget the lemon as it really adds a lovely freshness to the flavor. Happy and Healthy Cooking!

 

 

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