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Old 03-12-2009, 02:14 AM   #1  
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Default Atkins friendly fried chicken

I'm looking for a recipe for deep fried chicken.

I'm on step 3 of the carb ladder of OWL- so that means I can have veggies, cheeses and nuts & seeds.

I was thinking about dipping my chicken in egg batter and then coating it with ground flaxseed or with almond meal.

Any suggestions? If you have any suggestions that's a non- wheat/white flour one, I'd love to hear them! That way even if they are not appropriate for me right now, I can keep them in mind for the future and try them during pre-maintenance

Much appreciated

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Old 03-12-2009, 03:33 AM   #2  
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I found this on the Atkins website......never tried it..............

Crispy Buttermilk Fried Chicken

1 1/2 cups buttermilk
1 tablespoon lemon juice
1 fryer chicken (3 pounds), cut into 8 pieces
1 cup soya powder
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
Vegetable oil for frying

In a large bowl, mix buttermilk and lemon juice. Add chicken, cover and refrigerate for at least 3 hours (can marinate overnight).Preheat oven to 350F. Drain chicken and pat dry with paper towels. Combine soya powder, salt and pepper in a plastic bag. In two batches, add chicken and shake to coat. Place chicken on wire rack and let dry 15 minutes.Heat 1/2 oil in a large skillet over medium heat, and fry chicken in batches 4 to 5 minutes per side, until golden brown. Place chicken on baking sheet and bake 25 to 30 minutes minutes, until chicken is cooked through.
Nutritional Information
Per Serving:
Net Carbs: 9.5 grams
Fiber: 5.0 grams
Protein: 58.5 grams
Fat: 36.5 grams
Calories: 601
Makes: 4 servings

When I was on Atkins this was my favourite chicken recipe. It worked great with peices other then legs too.

Spicy Chicken Legs

2 tablespoons canola oil
2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon chili powder
1/2 teaspoon dried cumin
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon ground nutmeg
6 chicken legs with thighs, rinsed and patted dry

In a small bowl, mix oil and spices. Rub chicken legs with spice mixture; arrange on a baking sheet. Refrigerate 30 minutes.Heat oven to 350F. Bake chicken 40 to 45 minutes or until cooked through.
Nutritional Information
Per Serving:
Net Carbs: 1.0 grams
Fiber: 1.0 grams
Protein: 46.0 grams
Fat: 37.5 grams
Calories: 535
Makes 4 servings.

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Old 03-12-2009, 08:44 AM   #3  
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George Stella's Southern Fried Chicken

Prep Time: 20 minutes
Cook Time: 30 minutes
Yield: 4 servings

3 to 6 cups vegetable oil (more or less depending on pot used)
1 whole chicken, cut into 8 pieces, or 3 pounds boneless chicken breast
3 eggs
1/4 cup heavy cream or water

2 1/3 cups soy flour
2 teaspoons salt
1 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon poultry seasoning

Preheat oven to 350 degrees F.

Place a heavy pot over medium-high heat with at least 1-inch of vegetable oil for boneless chicken and 2 inches for whole pieces. Heat oil to 350 degrees F; it is important to monitor and maintain the temperature, or the soy flour breading and your oil will burn. (Portable deep fryers at home are great for this.)

In a medium bowl, mix the eggs and cream to make an egg wash. In a separate larger bowl, mix all the breading ingredients together.

Season the chicken well with salt and pepper. Dip it first in the breading, then in the egg wash, and then back in the breading again, making sure to coat well on all sides. Pat off any excess breading and then carefully place into hot oil and fry until golden brown and crisp, just a few minutes. Remove and drain on paper towels.

Boneless chicken breasts, if thinly cut, may cook all the way by frying alone, but whole chicken will not because of how fast soy flour browns. It is best to place any chicken you fry with soy flour on a sheet pan and finish by baking at 350 degrees F for an additional 10 minutes for boneless chicken and 20 to 25 minutes more for cut up chicken pieces that have bones. The internal temperature of the chicken should register 165 degrees F. Serve immediately.

Cook's Note: Soy flour is made from toasted soybeans and has already been "cooked." Therefore it has a tendency to brown faster than plain flour when frying. Try this same breading for onion rings, baked pork chops, okra, mozzarella sticks, mushrooms, onion rings and eggplant.
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Old 03-12-2009, 11:55 AM   #4  
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I do an "oven fried" that's really good. I marinate chicken pieces (bone-in or boneless) or pork chops for 4 to 24 hours in the fridge. For the marinade I add a tsp of salt or chicken soup base (powdered bouillon) to about a cup of creamy dressing (usually ranch).

I then roll the chicken in my coating mix and bake at 375 until juices run clear (I usually use a meat thermometer, I think it's 160 or 170 that is the recommended temp for chicken. My meat thermometer broke and I haven't replaced it yet).

When I was not watching carbs, I would use low fat dressing and bread crumbs, seasonings, and/or potato flakes. Now, I use full fat ranch dressing and the coating is seasoned almond meal. I buy almond meal from the health food store. It's coarser than almond flour. You can make your own with toasted or raw almonds and just whir in the food processor, until they're the texture you'd like (smooth or crunchy). I have a big bag of pecans in the freezer, so the next time I make it, I'm going to try pecans.

The seasonings I use are just salt, pepper, and garlic. I often use powdered chicken soup base (I buy in bulk) or Lawry's seasoning salt in place of salt. About a tsp of salt and garlic powder, and about 1/8 tsp pepper per cup of ground nuts. If you've got soy flour on hand, a tablespoon of that into the mix helps the coating stick (or so I've been told, I usually don't use it).
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