Oven-Fried Chicken
Rev up your metabolism with a healthy amount of lean protein and essential vitamins and minerals in this Oven-Fried Chicken recipe. Enjoy the taste of classic fried chicken without the guilt and oily mess!
Phase 3 | Serves 8
Prep time: 20 minutes | Total time: 55 minutes to 1 hour
INGREDIENTS
A 4-pound chicken cut to 10 pieces (see note)
1 cup arrowroot
3 eggs
2 cups almond flour
2 teaspoons fine sea salt
2 teaspoons celery seed
2 teaspoons paprika
1 teaspoon freshly ground black pepper
1 teaspoon dried thyme, crumbled
1 teaspoon garlic powder
Olive oil spray
5 medium cucumbers, sliced
8 peaches
Directions
- Preheat the oven to 400 degrees. Line a rimmed baking sheet with parchment, and spray the parchment with olive oil.
- Set up your dredging station for the chicken with three shallow bowls. In one bowl, place the arrowroot flour. In the second, whisk 3 eggs to combine. In the third bowl, whisk together the almond flour and spices, breaking up any clumps.
- Dredge all chicken pieces in arrowroot, then eggs, and finally in the almond flour mixture, taking care to coat the chicken really well. Place chicken on the prepared baking sheets, with plenty of space between the pieces, and spray liberally with olive oil.
- Bake 35 to 40 minutes. A meat thermometer inserted into the thickest part will register 165 degrees.
- Serve with cucumbers and peaches.
Note: You can also buy a chicken already cut up (it will weigh a little less than 4 pounds, because the backbone etc. will already be gone). Either way, cut each breast piece in half crosswise (or ask the butcher to do it) to make 10 pieces of chicken.
Rev up your metabolism with a healthy amount of lean protein and essential vitamins and minerals in this Oven-Fried Chicken recipe. Enjoy the taste of classic fried chicken without the guilt and oily mess!
Phase 3 | Serves 8
Prep time: 20 minutes | Total time: 55 minutes to 1 hour
INGREDIENTS
A 4-pound chicken cut to 10 pieces (see note)
1 cup arrowroot
3 eggs
2 cups almond flour
2 teaspoons fine sea salt
2 teaspoons celery seed
2 teaspoons paprika
1 teaspoon freshly ground black pepper
1 teaspoon dried thyme, crumbled
1 teaspoon garlic powder
Olive oil spray
5 medium cucumbers, sliced
8 peaches
Directions
- Preheat the oven to 400 degrees. Line a rimmed baking sheet with parchment, and spray the parchment with olive oil.
- Set up your dredging station for the chicken with three shallow bowls. In one bowl, place the arrowroot flour. In the second, whisk 3 eggs to combine. In the third bowl, whisk together the almond flour and spices, breaking up any clumps.
- Dredge all chicken pieces in arrowroot, then eggs, and finally in the almond flour mixture, taking care to coat the chicken really well. Place chicken on the prepared baking sheets, with plenty of space between the pieces, and spray liberally with olive oil.
- Bake 35 to 40 minutes. A meat thermometer inserted into the thickest part will register 165 degrees.
- Serve with cucumbers and peaches.
Note: You can also buy a chicken already cut up (it will weigh a little less than 4 pounds, because the backbone etc. will already be gone). Either way, cut each breast piece in half crosswise (or ask the butcher to do it) to make 10 pieces of chicken.
