Low Fat Diva Blog

Low Fat recipes,cooking with beer/hops, adventures

Gluten Free Chicken Tenders April 21, 2013

Filed under: Gluten Free — lowfatdiva @ 2:17 pm

Here is a delicious recipe from Living Without  (Gluten intolerant web site).  You can tweak this recipe to fit what you have in the cupboard.  I have used egg wash to dip the tenders  and then used the coconut flour mixture to dredge the tenders.  Most recipes for pan-fried or oven-fried chicken call for dipping chicken pieces in beaten egg and then in flour before frying. In this recipe, coconut flour and cornstarch batter stand in for the eggs and flaked coconut stands in for the flour.

1¼–1½ pounds chicken tenders, about 1-inch thick
1½ cups shredded, unsweetened, flaked coconut
⅓ cup sifted coconut flour
⅓ cup cornstarch
1½ teasoons salt
¾ teaspoon ground black pepper
1 teaspoon dried thyme or dried, rubbed sage or poultry
seasoning, crumbled
1 teaspoon garlic powder (not garlic salt)
¼ cup + 2 tablespoons cool water
¼ cup + 2 tablespoons unsweetened lite
coconut milk
6 tablespoons extra virgin coconut oil, palm shortening or olive oil or a combination of
two of these

1. Preheat oven to 350 degrees. Arrange chicken pieces on a plate.

2. Spread coconut in a pie plate or cake pan and set aside.

3. Measure flour and cornstarch by spooning it into a measuring cup and leveling the top with a knife. Place flour, cornstarch, salt, pepper, thyme or sage, and garlic powder in a bowl and whisk to combine. Mix in water and coconut milk with a fork to make a smooth pancake-like batter.

4. One at a time, dip each chicken tender in the batter and arrange on a tray. Use all the batter.

5. One at a time, turn chicken tenders in coconut to coat, pressing coconut on with your fingers. Place pieces on a plate. Repeat with remaining chicken.

6. Heat 2 tablespoons fat or oil in a 12-inch skillet over medium heat. When hot, add ⅓ of the chicken. Do not crowd the pan. Cook until lightly golden on each side, about 1 to 2 minutes maximum, and transfer to a rimmed baking sheet. Remove dark bits of browned batter from the pan before adding another 2 tablespoons oil. When hot, add and cook ½ of the remaining chicken. Repeat with remaining chicken and fat or oil. (Don’t let the pan get too hot. The chicken should turn golden on both sides, not black.)

7. Transfer the tray of lightly cooked chicken to preheated oven and bake about 10 to 15 minutes, until chicken is the same color inside and out and registers an internal temperature of 160 degrees.

8. Serve warm. Cover and refrigerate leftovers and use within 3 days. Reheat briefly in a toaster oven at 300 degrees.



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