My husband asked me to make “real” skillet-fried chicken for dinner 7 years ago when I was only a few years into my low-carb adventure. I caved that day and gave it my best stab. Hadn’t been pleased with any of the low-carb fried chicken recipes I’d tried to date, so I decided to put on my experimenting hat and give it a whirl.
You regular readers already know how I hate to stand over a hot skillet of grease to fry anything, but what we do for love. I invariably get popped with hot grease and get burned when frying, but ever so glad I gave it a stab back then, as it has become a staple coating for chicken and a multitude of other fried foods as well!
I really wan’t sure where to begin, 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 we make it again and again!! Great flavor! Crispy! Until you try this one, you just won’t believe it tastes just like flour coated chicken! A real keeper in my opinion!!! It’s great leftover, cold, right out of the fridge!! Hubby said this was the best low-carb fried chicken I have cooked to date on my low-carb journey. 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 and my mom’s fried chicken!
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.
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. Lower heat to medium-high so larger pieces don’t over-brown before done. 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 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 cals, 7.26g fat, 1.72g carbs, 0.53g fiber, 1.19g NET CARBS, 12.8g protein, 209 mg sodium