UPDATE 7-31-15: I've now included an AIP + Low FODMAP variation at the bottom of the recipe.
One day, as I was eating my way through a bag of plantain chips
(one of my very favorite AIP snacks), I was inspired by all the crumbs that are inevitably found at the bottom of the bag. Why not crush lots of plantain chips & use them to coat chicken pieces?!? My husband grew up on shake-and-bake, so I knew he’d be on board with the idea, especially if I added a few tasty seasonings to the crushed chips. This recipe just might be in both our lists of favorite AIP main dish options.Most fried chicken recipes involve dipping the chicken pieces first in either an egg or milk-based mixture and then dipping it in a breading mixture. But, since neither eggs nor dairy work with AIP, I took a gamble and instead just coated the chicken pieces lightly in avocado oil before gently pressing in the plantain chip crumbs. I also took the easier route & baked the chicken instead of messing with deep frying. By baking the chicken at a high temperature on top of a rack (on a baking sheet), the entire crust is able to stay nice and crispy. Not quite as crispy as deep fried chicken, but still oh so delicious & satisfying. Since I first concocted this recipe earlier in February, we’ve eaten it almost every week! And I don’t see it leaving our meal rotation anytime soon.
Plantain chip crusted chicken
Yields 2-4 servings, depending on appetite
One 4 oz package Plantain Chips
(make sure the ingredients are just plantains, palm oil, and salt) 1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp sea salt
1 Tbl Oil (I used avocado
, but olive would also work)between 1.25 and 1.5 lbs boneless skinless chicken thighs
- Preheat the oven to 450 F. Place a cooling rack in a rimmed baking sheet.
- Pulverize the plantain chips, garlic, onion & salt in a food processor until the chips are crumbs.
- Lightly coat the chicken pieces in the oil. Coat with the plantain crumb mixture & place onto the prepared rack. Sprinkle any remaining crumbs over the chicken, or discard them.
- Bake in the preheated oven for 25 to 30 minutes, or until a thermometer inserted into the biggest chicken piece reads 165 F. If they do not seem crispy enough for your preferences, place the pan under the broiler for 1 to 2 minutes right before serving.
Low-FODMAP variation
One 4 oz package plantain chips (make sure the ingredients are just plantains & palm oil)
1 tsp dried parsley
1 Tbl chopped fresh chives
1 tsp sea salt
1 Tbl Garlic Olive Oil
between 1.25 and 1.5 lbs boneless skinless chicken thighs
- follow the same instructions as above, replacing the onion powder & garlic powder with parsley & chives, and replace the oil with garlic oil
- FODMAPs are NOT oil soluble, so garlic oil is a safe substitute
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