Southern Fried Chicken

Fried Chicken (Low Carb)

Southern Fried Chicken

My husband asked me to make “real” skillet-fried chicken for dinner recently, so I caved and gave it a try.  Haven’t been pleased with any of the low-carb fried chicken recipes I’ve tried to date, so I decided to put on my experimenting hat.  You regular readers know how I hate to stand over a hot skillet of grease to fry anything.  I invariably get popped with hot grease and get burned, thus all the oven-fried recipes on my website.

I wasn’t sure what to coat it with, but remembered reading a recipe somewhere on the web for a coating that used whey protein powder, so I decided that would be my foundation ingredient.  To that I added crushed pork rinds for crunch and a touch of oat fiber for a flour-y taste.  BINGO!  The resulting coating was the closest to my old high-carb flour coated chicken I was astounded!  Although I didn’t make any cream gravy with the browned skillet bits, I tasted them and they would have made an excellent batch of gravy had I been in a mood for some gravy.

I’m so pleased with this recipe!!  Great flavor!  Crispy!  Until you try this one, you just won’t believe it tastes just like flour coated chicken!  A winner!!!  And it’s great leftover, cold, right out of the fridge!!  Hubby said this was the best low-carb fried chicken I have cooked in my 5 years of low-carbing! My heretofore popular Oven-Fried Chicken, although very good, is just not the same as classic Southern Fried Chicken, ya know?  Not like my Granny made, at least.  This new recipe is almost exactly like my Granny’s chicken!

In order for this to be suitable for Atkins Induction, you’ll need to omit the oat fiber.  As I can’t know how you cut up your chicken, or what size pieces you tend to eat, I can’t really provide nutritional stats for the entire final meat dish.  Instead, I am providing nutritional info for 1/10 of the coating, as it was just enough to coat 10 pieces of chicken: 2 legs, 2 thighs, 2 wings and 4 pieces of breast as I cut them into halves to speed cooking time.

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INGREDIENTS:

3/4 c. plain whey protein

1 c. crushed pork rinds (about 2 oz.)

1 T. oat fiber (omit if on Induction or for gluten-free version)

1 tsp. my Seafood Spice blend (or seasonings of your choice)

½ tsp. onion powder

½ c. Parmesan cheese

1/8 tsp. coarse black pepper

2 large eggs

¼ c. heavy cream

¼ c. water

½-3/4″ deep hot oil (I used palm shortening) in a large 13-14″ skillet

DIRECTIONS:  Measure out and mix all dry ingredients in a paper bag by shaking well.  In a large bowl, whisk the eggs, cream and water together.  Toss in the pieces of cut up chicken into the egg wash and turn several times to well coat each piece.   Pick each piece of meat out of the bowl and drop into the bag of seasoned “flour” and when you have 3 pieces in the bag, holding the top closed, shake the bag to coat the chicken.  Don’t put more than 3 pieces into the bag at a time or they will not coat well.    Heat 3/4″ deep oil over high heat.  Place the pieces closely together.  If you’re creative, you can get an entire chicken in a 14″ skillet.  Repeat the coating process with the remaining pieces of chicken.  I was only able to fry 8 pieces of chicken in my largest skillet at a time, so I saved the wings for last as I knew they would cook quite fast.  Brown the chicken well on one side disturbing as little as possible.  Turn pieces of chicken over carefully to brown the second side.   When brown and done (about 30-40 minutes) remove to paper toweling to drain.  Finish cooking the remaining pieces if you were unable to get them all in your skillet.   Serve at once with your favorite sides.  I served mine with steamed cauliflower I topped with cheese and chives.

NUTRITIONAL INFO:  Makes enough coating for 10 pieces of chicken.  Numbers are for the coating only.  Be sure to add in the info for the chicken piece(s) you eat!  1/10 batch of the coating contains:

113.4 calories

7.26 g  fat

1.72 g  carbs, .53 g  fiber, 1.19 g  NET CARBS

12.8 g  protein

209 mg sodium

 

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52 comments on “Southern Fried Chicken

  1. I used egg n a splash of cream wash, crushed pork rinds with garlic powder, onion powder, some dill, chives, and Italian seasoning. Double dip the chicken in the egg/crumb/egg/crumb mixture…back at 350° for 30-45 min depending on how big the chicken pieces are. (I used boneless skinless breast)…yum! Really reminded me of fried chicken, and you cannot taste the pork rind flavor. Just don’t add salt b/c the rinds have plenty…

  2. YO.U CAN SPRAY A PAN WITH PAM OIL,,, USE A COUPLE EGGS AND MILK AND COAT YOUR CHICKEN …. ROLL IT IN SEASONING AND GROUND UP FIBER ONE CEREAL.. USE BLENDER TO GROUND FIBER ONE UNTIL POWDER CONSISTENCY… PUT CHICKEN ON YOUR GREASED PAN OR BAKING DISH SPRAY TOP OF CHICKEN AGAIN WITH SPRAY PAM ETC. AND COOK ON ABOUT 425 FOR AN HOUR:)

    • I USED to oven-fry chicken with crumbs like this. But Fiber One is too high in carbs and has too many undesirable ingredients. The pork rinds have neither and work better on a low-carb diet.

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