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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49 comments on “Southern Fried Chicken

    • I suspect the answer is no on omitting those 2 dry ingredients, Leona. I’ve not done it, so I’m not certain, but those are the 2 ingredients that give it the “real flour flour” taste, so your dish won’t be as good IMHO. On the mayo sub, I don’t think that will work as well, but if you’re dairy free and must, you can try it. Again, I don’t know if that will work or not, having never done it.

  1. Thank you Karen! And Peggy that makes sense about the pork rinds and mayo adding enough fat. I think I am going to try it one day this week. Just really getting started on this journey for him. He has lost weight before on low carb before but just never stays with it because he loves his starches, but maybe this is the wake up he needs to stay on track.

    • I hope so too Connie!! To me it’s so much easier to have I can eat this or that instead of I can have a spoon of potato salad but no more and perhaps a half a slice of bread. I tried that (moderation with all things) to prove to my dr it didn’t work. Well for me it did. On the lipids I stayed the same. But I was starting to lose control. Low carb for me!!! Best to you and him!

  2. I was thinking maybe just a thin layer of oil on a sheet pan, then spraying the coated chicken with some cooking spray on top so it wouldn’t be sooo dry. Just an idea. My husband really needs to cut back on carbs AND fat. Just diagnosed with diabetes yesterday. Going to be making some drastic changes.

    • I think that sounds like a plan. Let me know how it comes out. I don’t think you will have to spray it, as pork rinds are “fat” in their own right. And there’s the mayo underneath the coating, too. I think there will be enough fat. :)

      EDIT: Oops, I shouldn’t have said mayo in this reply. Freudean slip? I have so many oven-fried veggie coated recipes that DO use mayo. This one uses a creram/egg-wash.

        • No, Suzanne, this recipe uses a cream/eggwash instead of mayo. You must be thinking of my OTHER pork rind recipes that call for mayo underneath the coating.

          Edit: Oh, I see I inadvertently said mayo in my reply to Connie. My slip of the tongue. Sorry to confuse. I have so many other recipes with rinds that DO use mayo underneath.

    • I have been diabetic for 7 yrs and have eaten low carb since. You don’t have to go low fat IF you cut the carbs to 50 or less. It’s not that hard. I don’t seek fat but I don’t try to stay away from it either. There is no reason, according to my glucometer, to not go ahead and fry it. And it’s sooooo good!! Good kick!

      • I agree with you Karen! No need to worry about the fat if you are going Low Carb. Years of being Diabetic and using Atkins Recipes have proved that to me. Carbs are what counts for a Diabetic and the Lower the Carbs, the lower your blood sugars will be. This is a wonderful low carb recipe. Perfect for a Diabetics needs!

    • I don’t know, but said to my husband last night, as we downed a platter of this chicken, I’m going to try to oven-fry this next time. My gut feeling is it will work, but I don’t honestly know how the whey protein will “bake in dry form”, is my only hesitation. Whichever of us does it first, let’s post back our findings Connie. :)

    • Not and get this crunchy result or this flavor result, Sandy. I’ve made lots of LC fried chicken recipes I thought were awful. This is the only one I’ve found not only good, but to taste like flour-coated chicken. If it’s taste you’re worried about, the Parm and spices hide the pork rind flavor. If your religion forbids pork rinds, you’d just have to experiment with other coatings. good luck with that.

    • Just don’t know, Sandy. I think it will cook OK, but not for certain. And I’m not sure how that sub will impact taste and browning. You probably should make it both ways and decide on taste yourself, flavor-wise.

  3. Peggy this was awesome. I made it with your oven fried okra. It was a bit of prep and work and I was nervous that it if my family didn’t like it, I would have put in a this time and effort for nothing. That was most definitely NOT the case though. It was perfection. I remember in my pre-low carb days trying to make fried chicken and honestly, it was never as good as this. My 2 picky boys loved it so much. They begged for me to start making it at least once a month. The okra was also so good and crunchy. I thank you so much for making recipes that really help a family of low carbers stay satisfied.

    • Warms my heart to hear your boys like it, Jamie. It blew our socks off how much like the “real deal” this recipe tasted. Like you, my fried chicken in my pre-low-carb days wasn’t all that hot to begin with, so discovering a recipe the IS good and low-carb to boot! My Fluffy Biscuits recipe was like that for me….better than my pre-low-carb biscuits. Happens that way sometimes. Thanks for taking the time to give me your feedback and thanks for making my food blogging worth the effort. :)

    • Vicki, I don’t see why it wouldn’t work with strips. Will cook MUCH faster, so don’t get distracted. ;) Same thing on the Fry Daddy, just keep an eye on them as they will cook much faster than full pieces bone-in chicken. Hope you like this, Vicki!

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