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–+ servings

Fried Chicken Strips with Veggie Sticks-Low FODMAP

Serving Size: 10
This is my go-to recipe for tender and delicious chicken strips. They are gluten-free which makes them extra crispy.

Recipe by: Mayumi Tavalero

Cook Times

Active Prep20
Hands-On Cook25
Hands-Off Cook0
Passive0
Total Time45 minutes
Recipe Serving Size10

Cooking Tools Required

Baking sheet, Cooling Rack, Cutting board, Mixing bowls, Mixing spoon, Saute pan, Sharp Knives, Top Stove, Whisk

Ingredients

  • 3 ½ pound chicken breast tender OR chicken breast cut into lengthwise strips

For the marinade:

  • 1 1/2 cup plain Greek yogurt thinned with water if very thick
  • dash hot sauce such as Tabasco
  • 1 tablespoon Kosher salt

For the coating:

  • 1 ½ cup gluten-free flour Bob's Red Mill 1 to 1 flour recommended
  • ½ cup corn starch
  • 1 tablespoon granulated sugar
  • 1 teaspoon baking powder
  • ½ teaspoon freshly ground black pepper

For frying:

  • 3 cup avocado oil for frying

For serving:

  • 3 carrot large, cut into 4-inch sticks
  • 3 red bell pepper cut into 4-inch sticks

Instructions

  • Place the chicken tenders in a large bowl. Add the Greek yogurt, hot sauce, and salt. Mix to thoroughly combine.
  • While the chicken is marinating whisk together the coating ingredients in a medium bowl. Set aside.
  • Cut carrots and red bell pepper into 4-inch sticks, and heat the oil in a deep saute pan over medium heat.
  • Dip each chicken tender in the coating and place on a parchment-lined baking sheet. Allow tenders to sit for 10 minutes so coating has a change to moisten.
  • When oil is hot and you're ready to cook, place as many tenders as will fit in the pan without crowding. Fry for several minutes per side until golden brown and remove to a cooling rack. Continue until all tenders are cooked. Note: Skim oil a couple of times during cooking to keep the oil clear. Serve warm or refrigerate after cooling completely.
Reheating Instructions
Heat tenders in oven on a parchment lined baking sheet at 350 degrees for 20 minutes or until heated through.

Nutrition

Calories: 884kcal | Carbohydrates: 25g | Protein: 39g | Fat: 70g | Saturated Fat: 9g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 47g | Trans Fat: 1g | Cholesterol: 103mg | Sodium: 950mg | Potassium: 765mg | Fiber: 3g | Sugar: 5g | Vitamin A: 4224IU | Vitamin C: 49mg | Calcium: 86mg | Iron: 2mg