This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"What can I say? Americans love fried chicken."
-Henry Balzer, Analyst
Even if you don't eat gluten-free I guarantee that you will love using chickpea (garbanzo) flour. I discovered this when having gluten free fried calamari at Legal Seafood. It makes a great nutty breading and cooks well at higher temperature. There's also over three times the fiber of white flour.
Servings: 4 | Serving size: 1 piece chicken
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe makes great leftovers and keeps well, refrigerated, for up to 4 days.
Serve with Plain Mashed Potatoes or Healthy French Fries or Barbara's Potato Salad or Plain Mashed Potatoes - Low Sodium Version or Mashed Yams with Sage
Serve with Herbed Zucchini or Cole Slaw or Healthy Caesar Salad or Parsnip French Fries
|1/2 cup||garbanzo flour|
|1 tsp||dried rosemary (crushed)|
|1/2 tsp||dried oregano|
|1/2 tsp||dried thyme|
|1/2 cup||non-fat buttermilk|
|1/8 tsp||hot sauce|
|fresh ground black pepper (to taste)|
|1/2 cup||canola oil|
|4||bone-in, skin on chicken thighs|
Place three paper towels folded on a plate.
Mix together the flour, rosemary, oregano and thyme. Place on another plate.
Whisk together the buttermilk, hot sauce, salt and pepper in a small bowl.
Place the canola oil in a medium skillet (an iron skillet is best) over medium high heat. Heat until the oil is 325°F.
Dredge the chicken thighs in the buttermilk mixture until well coated.
Transfer to the plate with the flour mixture and coat well.
Add the chicken thigh to the pan.
Repeat for the other three chicken thighs.
Cook while adjusting the heat so that the oil does not get hotter than 350°F. Turn the chicken over after about 7 minutes.
Cook on the second side for another 7 to 10 minutes. The internal temperature of the chicken should reach 165°F. Remove the chicken from the oil and place on the paper towels to drain for not more than a minute. Serve immediately.
Serving size: 1 piece chicken
Amount Per Serving
|Calories 402||Calories from Fat 279|
|% Daily Value|
|Total Fat 31g||49%|
|Saturated Fat 7g||27%|
|Monounsaturated Fat 15g|
|Trans Fat 0g|
|Total Carbohydrates 5g||1%|
|Dietary Fiber 1g||2%|
|Vitamin A 5%||Vitamin C 5%|
|Calcium 1%||Iron 12%|
|Vitamin K 13 mcg||Potassium 337 mg|
|Magnesium 39 mg|