Crunchy Baked Chicken | Gluten Free, Low FODMAP

Who doesn’t like a crunchy, crispy, golden strip of baked chicken, a hint of spice and a whole lotta flavour? Some crazy person, because this recipe is so good, it is going to knock your (gluten free) socks off.

May I suggest that you make enough to have for lunch the next day, in a gluten free wrap, with lettuce, mayo, and salad. So good!

Crunchy Baked Chicken

MAKES

Serves 4, possibly with some leftover for lunch the next day, or to freeze (I don’t know, this un-fried chicken is pretty good, I think you’ll be lucky to have any left over)

INGREDIENTS

  • 1 kg boneless chicken thigh pieces, or skinless chicken breast
  • 1 free range egg
  • 1 cup milk or buttermilk
  • 1 tsp Dijon (or mild) mustard
  • 1 tsp garlic infused olive oil
  • 2 tsp roast onion infused olive oil
  • 1/2 to 1 cup tapioca flour (or any gluten free plain flour)
  • 3 cups gluten free breadcrumbs (OR 2 cups gluten free breadcrumbs & 1 cup gluten free cornflakes)
  • 2 tbsp Nacho Seasoning (see Note)

METHOD

  1. If using chicken thigh pieces, mallet them to make them flatter and more even. Or cut chicken breast into even strips, if using chicken breast.
  2. In a shallow bowl or plate, put the tapioca flour
  3. In a bowl, whisk the milk, eggs, mustard and infused oils until blended together
  4. In another large bowl, combine the seasoning mix (or spices and herbs, see note) and the gluten free breadcrumbs/ cornflakes. Crush and mix together. (See Notes)
  5. Place each piece of chicken into the flour, and coat. Shake off excess.
  6. Dip in the milk and egg wash.
  7. Then coat in breadcrumbs, allow excess to fall off, then place on baking tray
  8. Bake for 15 minutes (for strips) or 25 to 30 minutes (for larger pieces), then turn over
  9. Bake for further 5 to 10 minutes, until the chicken is cooked through. Be sure to test that the chicken is cooked in the thickest part of any piece. If it is not, continue to bake for 5 minute periods, checking,  until it is.
  10. Serve with whatever sides take your fancy, I like mash and gravy, but potato salad and a crunchy green salad works too! (Note, half corn cobs and peas are not low in FODMAPs but my kids eat them!) Check out my delicious pumpkin cornbread recipe too, a great side for this dish!

MEAL PREP/ COOK ONCE, SERVE TWICE

  • You can prep the chicken several hours before, up to Step 7.
  • You can freeze the cooked chicken in freezer proof containers, with lining of baking paper between each layer/ piece. it defrosts and reheats well, for wraps, and sandwiches.

NOTES

  • If you do not have a batch of my nacho seasoning made up, you can use 1 tsp smoked paprika, 2 tsp ground cumin, 1/2 tsp ground coriander seed, 1 tsp dried oregano, 1/4 tsp chipotle powder, 1/2 tsp salt, and about 20 grinds fresh black pepper
  • I find it is better to have the seasoned breadcrumb mix in two batches or bowls, as this reduces the breadcrumbs in the bowl becoming so gluggy (from any drips of milk and egg wash) that by the end of the crumbing process, it won’t stick to the chicken pieces. If you have it in two batches, you can start on a second half of the batch of chicken pieces with dry seasoned breadcrumbs.

Crunchy Baked Chicken | Gluten Free, Low FODMAP | Growing Home

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