My husband asked me to come up with a “real” skillet-fried chicken recipe that would allow us to not break the bank on carbs. I gave it a try, but since I haven’t been pleased with any of the low-carb fried chicken recipes I’ve encountered to date, I wasn’t too optimistic about outcomes.
You regular readers know how I hate to stand over a hot skillet of grease to fry anything. I invariably get popped with hot grease and get burned, thus all the oven-fried recipes on my website. But I will traditionally fry chicken!
I wasn’t sure what to begin with, but remembered reading a recipe somewhere on the web for a coating that used whey protein powder, so I decided that would be my foundation ingredient. To that I added crushed pork rinds for crunch and a touch of oat fiber for a flour-y taste. BINGO! The resulting coating was very close to my old high-carb flour coated chicken. I was astounded! And being the gravy hound that I am, you’ll be happy to know that the browned coating skillet bits make excellent cream gravy!
I’m so pleased with this recipe!! Great flavor! Crispy! Until you try this one, you just won’t believe it tastes just like your Mom’s flour- coated chicken! A real winner!!! And it’s great leftover, cold, right out of the fridge!! Hubby said this was the best low-carb fried chicken I have cooked in my 10 years of low-carbing! My heretofore popular Oven-Fried Chicken, although very good, is just not the same as this classic Southern Fried Chicken, ya know?
A couple reader testimonials:
In order for this to be suitable for Atkins Induction, you’ll technically should omit the oat fiber. As I can’t know how you cut up your chicken, or what size pieces you tend to eat, I can’t really provide nutritional stats for the entire final meat dish. Instead, I am providing nutritional info for 1/10 of the coating, as it was just enough to coat 10 pieces of chicken: 2 legs, 2 thighs, 2 wings and 4 pieces of breast as I cut them into halves to speed cooking time.
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3/4 c. plain whey protein
1 c. crushed pork rinds (about 2 oz.)
1 T. oat fiber (omit if on Induction or for gluten-free version)
1 tsp. my Seafood Spice blend (or seasonings of your choice)
½ tsp. onion powder
½ c. Parmesan cheese
1/8 tsp. coarse black pepper
2 large eggs
¼ c. heavy cream
¼ c. water
½-3/4″ deep hot oil (I used palm shortening) in a large 13-14″ skillet
DIRECTIONS: Measure out and mix all dry ingredients in a paper bag by shaking well. In a large bowl, whisk the eggs, cream and water together. Toss in the pieces of cut up chicken into the egg wash and turn several times to well coat each piece. Pick each piece of meat out of the bowl and drop into the bag of seasoned “flour” and when you have 3 pieces in the bag, holding the top closed, shake the bag to coat the chicken. Don’t put more than 3 pieces into the bag at a time or they will not coat well.
Heat 3/4″ deep oil over high heat. Place the pieces closely together. If you’re creative, you can get an entire chicken in a 14″ skillet. Lower heat to medium-high so larger pieces don’t over-brown before done. Repeat the coating process with the remaining pieces of chicken. I was only able to fry 8 pieces of chicken in my largest skillet at a time, so I saved the wings for last as I knew they would cook quite fast. Brown the chicken well on one side disturbing as little as possible. Turn pieces of chicken over carefully to brown the second side. When brown and done (about 30 minutes) remove to paper toweling to drain. Finish cooking the remaining pieces if you were unable to get them all in your skillet. Serve at once with your favorite sides. I served mine with steamed cauliflower I topped with cheese and chives.
NUTRITIONAL INFO: Makes enough coating for 10 pieces of chicken. Numbers are for the coating only. Be sure to add in the info for the chicken piece(s) you eat! 1/10 batch of the coating contains:
113.4 calories, 7.26 g fat, 1.72 g carbs, .53 g fiber, 1.19 g NET CARBS, 12.8 g protein, 209 mg sodium