I’ve been craving lots of comfort food lately. The one thing I really missed since cutting out gluten was KFC so I decided to recreate it for the blog!
This was my first attempt at a gluten and dairy free KFC so it wasn’t perfect. You don’t need to do two different flour types but I like to so I get the health benefits of oats and rice.
However,I’m really pleased with how it came out. It was really delicious- it needs to be tried to be believed! For most, it should be tummy friendly too, since the oats and gluten-free flour create plenty of soluble fibre (Although you could always switch to regular gf flour which is made from potato and almost fibre-free if you are on low-residue diets) and the garlic/paprika are great anti-inflammatories.
It’s also really low in fat; most of it coming from the olive oil used. If you’re on the low-FODMAP diet, it’s really easy to switch to garlic-infused olive oil.
So let’s get cooking……
Tummy Friendly KFC
Ingredients
1/2 cup of Delcious Alchemy oats (or any gf oats)
1/2 cup of Dove’s Rice Flour (You can use any gluten free flour really but apparently this doesn’t work right if it contains Xanthan Gum)
2 tablespoons of garlic powder granules (If you are FODMAPS you could switch to grated ginger powder)
2 tablespoons of paprika powder.
1 chicken breast per person.
1/2 cup of non-dairy milk .
Olive Oil.
Method
- Place the chicken breasts into a bowl and cover with the non-dairy milk. Leave for at least 5 minutes to soak.
- In a blender or Nutribullet, whizz the oats until they have a flour-like consistency. Add these along with the rice flour into a cooking bowl.
- Now add your Paprika and Garlic Powder. Mix together to make your coating!
- Once the chicken breasts are soaked, place them one at a time into the flour mix, making sure you coat them well on both sides. If it’s not sticking add a little bit of the olive oil.
- Place the chicken breasts on a foil lined baking tray. Add a final sprinkle of Paprika/Garlic and a drizzle of olive oil.
- Leave to cook for approximately 30 minutes
That’s it! You can eat these with anything: from homemade fries to a lettuce wrap. This is going to be my go to recipe next time I get a fast-food craving. What fast foods do you miss?
Please feel free to leave me links to your fast food alternatives below!
Another way you might want to try (and what I do at home for gf/df fried chicken) is almond &/or coconut flour. I’ll usually use a mix of the two with spices (usually some mix of Mrs Dash and whatever random spices I throw in). I wish I could find a way to do this without egg, but the batter just doesn’t stick very well without it.
I struggle with coconut flour since it’s so fibrous but thanks. I found that the batter stuck quite well with the milk but egg is better.
yep they’re great!
What a great idea, I think it is incredible that you can make your own healthy versions of fave foods. Clever girl!
ah thanks!
This looks delicious! Interesting ingredients. Thanks for sharing at the healthy living link party!
thanks anne!
Sounds yummy! KFC’s ingredients are awful, so nice to see a clean version! Thank you for sharing this at Savoring Saturdays! Hope to see you back again this weekend! 🙂
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