Oven Fried Chicken

So the fourth doctor has now told me to try yoga and meditation.  I really like HIIT (high intensity interval training) and I loved going to Fairbanks Fit Body Bootcamp, but my age and my body that is falling apart just doesn't allow that any more. 
So, I started yoga.  It is not my favorite.  The saddest thing is that I decided I would try it, after all, those doctors must be proven wrong, so I got up and went downstairs every morning for a week to work through a beginners yoga video.  At the end of the week I felt better, I had more movement in my arm and less discomfort from my mastectomy rebuild...crap...now I have to continue it.  At least I get to look at Rodney Yee every morning.

So, as a reward for my successful yoga practice (it has been a couple weeks now) and the fact that I have to console myself for not getting to tell a doctor they don't know what they are talking about (those darn doctors must go to a lot of school to be so damn smart), I wanted fried chicken.

I don't make fried chicken the way I used to.  I used to soak it in buttermilk, dredge in seasoned flour and fry in peanut oil.  Nope, this is a low carb version that doesn't hurt my stomach and doesn't require frying!  I love this chicken so much I make a double batch and then have cold fried chicken for lunch for the week.  Yum.

And because it is baked, you can practice yoga while it is in the oven...and look at Rodney Yee.

Oven Fried Chicken

6 chicken legs (or thighs or breast strips, what ever you like)
2 Tbsp. coconut flour
1 tsp. salt
1/2 tsp. pepper
1/2 tsp. garlic powder
2-3 Tbsp. dijon mustard
1/2 cup crushed pork rinds (I run mine through a blender to make pork dust)
1/4 cup grated parmesan
1 Tbsp. Italian seasoning
Olive oil or coconut oil cooking spray

Preheat oven to 350˚ F.  Put a wire rack over a parchment lined cookie sheet and spray the rack with cooking spray. 

Mix coconut flour, salt, pepper and garlic powder together in a bowl on or a plate, set aside.  Mix pork dust, parmesan and Italian seasoning together in a bowl on on a plate, set aside.

Coat chicken pieces with coconut flour and shake of excess.  Coat each chicken piece with dijon mustard, then coat in pork dust-parmesan mixture.  Place coated chicken on rack over the cookie sheet.  Lightly spray chicken with cooking spray.

Bake for 30-40 minutes until chicken juices run clear and chicken in nicely browned. 
3 servings, 2 chicken legs each serving

2 years ago:   Cavatappi with Arugula Pesto and Moving Snow Around the Yard
3 years ago:   Home
5 years ago:   The Beginnings of Spring in Fairbanks and Maple Mustard Chicken

March 15, 2018   Sunrise 8:08 am  Sunset 7:52 pm   Temp. H 29/ L 15˚F