Healthy Fried Chicken Recipe
Fried chicken has never been this healthy before. We’re taking the most popular junk foods and transforming them into a healthy, go-to-mid-week meal for the family. Ditch the fried chicken shops and create this at home. I call this healthy fried chicken but it could also be labelled as popcorn coconut chicken.
I don’t know about you, but I feel sick when I walk past a fried chicken shop. The smell alone is a risk factor for your health due to oxidation and the release of aldehydes. Instead, try this coconut-twisted fried chicken recipe that elevates your typical popcorn or fried chicken shop versions.
I don’t think any fried food should be consumed excessively—even those made with beef tallow or coconut oil—but once in a while, the effort is worth it.
That's one of the main differences between junk food and eating healthy… TIME.
It takes 2 minutes to order on your phone via an app, and delivery takes 20-30 minutes. The other (better) option is to go to the shops to prepare, then cook, eat and then wash up. Maybe a 2.5-hour event. It is a no-brainer why junk food is appealing on many levels.
Healthy Popcorn Chicken Recipe
Making healthier food starts with healthier ingredients. Like investing in better-quality meat, cooking oils, and seasoning as well as considering your cooking pans (avoiding toxic Teflon).
The most important ingredients will be the chicken and the cooking oil. This recipe becomes pretty high in fat with the crust absorbing alot of the oil. Making sure you don’t consume a large amount of oxidised seed or vegetable oils is important. At the same time, opting for pasture-raised chicken would be ideal. I used chicken breast for this recipe but for a more budget friendly option - chicken thighs are great - just requires a little more time to cook through.
Popcorn Coconut Chicken: What you’ll need
Surprisingly the ingredient list is not long and the cooking time is manageable. The popcorn style chicken recipe serves 2 people but could easily be doubled for 4. I would serve this recipe alongside a side salad (like thinly sliced cabbage, grated carrot, avocado mayonnaise, and a touch of apple cider vinegar with homemade sweet potato wedges).
Chicken breast or thighs - pick yours but ideally boneless and skinless. If you opt for chicken thighs it would take more time to cook but do it in the oven and not in the cooking pan. Once the chicken thighs are golden, transfer them to a baking dish and place in the oven at 180°C to cook through completely.
Desiccated coconut should be unsweetened otherwise the sugar would easily caramelise in the cooking oil. What cooking oil did I use? I went for coconut oil but beef tallow would work great. Use a wide, deep pan with enough cooking oil to ensure the chicken pieces are fully submerged and not overcrowded. It might require a few batches to avoid overcrowding which can affect the cooking process and finished product.
Seasoning is optional but can elevate the finished product with the colours. Turmeric, saffron, smoked paprika are the best options to think about. Add salt to the gluten-free flour or to the desiccated coconut but best would be the flour.
What you will need to make:
3 large deep bowls to use as mixing stations.
Oven tray if using chicken thighs.
A wide and deep saucepan.
What to serve alongside healthy fried chicken
My favourites include a raw carrot slaw salad with a yogurt tahini dressing and baked sweet potato wedges in ghee or coconut oil.
Other options include a chopped salad of baby gem or romaine lettuce with tomatoes, cucumber, radishes, fresh herbs, and avocado.
Healthy Fried Chicken Nugget Ingredients
300 grams of chicken breast or thighs - skinless and boneless
2 cups unsweetened desiccated coconut - in a separate bowl
1.5 cups coconut oil or beef tallow
1.5 cups organic gluten-free flour - in a separate bowl
3-4 pasture raised eggs - beaten - in a separate bowl
1 tsp sea salt - added to the gluten-free flour
Optional: ½ tsp turmeric or ½ tsp smoked paprika - added to the desiccated coconut
Healthy Fried Chicken Nugget Recipe
Preheat the oven to 180°C if using chicken thighs.
Prep the chicken breasts or thighs in even 1 inch pieces.
Have the bowls ready with each item to dip them in the right order.
Add the cooking oil to the wide deep saucepan. Heat over a medium heat.
Add the chicken pieces in the following order: Do as many as one go that fits the cooking pan without overcrowding.
A. Flour with salt
B. Whisked eggs
C. Desiccated coconut with seasoning of choice.
After you have prepared each piece—add them directly to the cooking pan.
Cook without moving for 4 minutes until the sides turn golden.
Turn over the chicken when the sides are golden and cook for another 4 minutes.
Remove with a slotted spoon or fork and place on a plate lined with parchment paper.
Once there is space in the pan, add the remaining chicken pieces and continue cooking in batches.
Notes:
If using chicken thighs, either cook for a longer time (6-8 minutes), or transfer to a baking sheet and finish in the oven for an additional 10 minutes until cooked through.
Serve with your chopped salad, baked sweet potato wedges, and either an avocado mayonnaise or sugar-free tomato ketchup.
