SKINNY UNFRIED BUTTERMILK CHICKEN for supper or portable lunch, wheat-free option

A healthy twist on buttermilk fried-chicken 'n waffles:

(Un)fried buttermilk chicken in challah rolls: an impressive portable lunch
'Crunchy creamy chicken.' 'Where's the fat? Chicken is usually full of fat!'  Tasters

photo 21/9/16

Note: this recipe needs to be marinated overnight

America: the land of the free and of hope and of glory.  And deep-fried battered chicken. Of all kinds.  Even in currently popular waffles.  Fried chicken that's gloriously crisp and crunchy but high in fat and so, so bad for you.

There is an alternative.  Un-fried/baked chicken encased in a crispy shell, low-fat and low-cholesterol, without loss of taste or crunch.  The chicken within is exceptionally tender.  It can be served hot with steamed green beans and wedges of iceberg lettuce or stuffed cold into salad filled rolls for a portable lunch.

Both my tasters preferred the chicken without bread, whether hot or cold. (Crispy buttermilk chicken with waffles wouldn't appeal to those two).  67 used the crunchy fillets to fill salad-stuffed challah rolls (from Jewish bakeries); the contrast with pillow-y, slightly sweet bread was exceptional.  However it's eaten, everyone - young or old -  should take to this.  

Coventional fried buttermilk chicken uses flour but this won't work with oven baking.  Finely milled breadcrumbs (fresh if poss) or ground almonds make a better coating.  

If the chicken is to be eaten by hand and not in a sandwich, budget-friendly unboned thighs can be used.  

The chicken should be marinated at least 10 hours or overnight.   


Cost: min £3.00 - max £4.50
Feeds: 4

Ingred: 

    4 boneless, skinless chicken thighs or turkey fillets 

    250 ml buttermilk
    1/2 tbsp Dijon mustard
    1/4 tsp salt
    1/4 tsp celery salt (opt)
    1/2 tsp pepper
    1/2 onion sliced
    1/2 tsp smoked paprika
    1/2 tsp cayenne

    seasoned finely ground breadcrumbs (67 used spelt) or ground almonds
    
garnish: iceberg lettuce, tomato slices

Method:

1. Mix buttermilk & spices in glass bowl or strong freezer bag
2. Immerse chicken at least 4 hours or overnight
3. Season crumbs/almonds with pepper & salt and 1/4 tsp celery salt (opt) 
4. Drain chicken and drizzle a little of the buttermilk over the  the crumbs to create small crispy crunchy bits
5. Roll the chicken in the breadcrumbs/ground almonds, patting the coating in where necessary. Then place on a rack in a baking tray.
6. Preheat oven to 400f, 200c/180fan 
7. Spray thighs generously with olive oil (or if there are no cholesterol problems, melted butter)
8. Bake 35-40 mins in the centre of the oven until a meat thermometer reaches 65c/149f or there is no pink in the centre (make a small cut in the thickest part of the meat with a pointed knife to check) 
9. Serve hot with green beans cooked 3 mins in boiling water, (the frugal) Lettuce Salad with Green Herb Dressing and sweet potato wedges (hold the garlic for the kids)
10. For portable lunch: allow to cool. Wrap rolls and salad in separate parcels and place with the chicken in a firm sided storage box. Assemble before eating. 

Comments:

'I had this cold in a sandwich and it was lovely and crunchy; the chicken was surprisingly creamy, if that's the right word.  I'm surprised it's low-fat.  I'd be happy to have this cold, on its own.' 20-something designer.

'This was lovely but I'd like it hot and without bread. I expected it to be greasy but it wasn't.' Middle-aged foodie fan.

If you liked this, you'll also like:

• Southern (un) fried chicken, spicy & crispy
• (Un)fried fish & chips

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.