The chicken in this recipe is lightly breaded with a gluten-free blend of rice flour and seasonings that lend it a savory Mexican flavor. Minimizing the amount of flour coating keeps the carb count lower, but still offers a crunchy coating. The main thing with pan frying is to not shy away from using oil. A lot of it isn't actually absorbed into the breading if you cook it at the proper heat (hot enough that it's not a gentle saute, but not so hot that it reaches its smoking point.) I've been cooking with an olive oil/butter blend lately. The butter adds a nice richness to any recipe.
The recipes below are enough to serve 2-3 people. Chicken 2 boneless chicken breasts, pounded to 1/2 inch thickness 2 eggs 1/2 cup rice flour or GF flour blend 1/2 tsp salt 1 tsp cumin 1 tsp coriander 1 tsp paprika 1 tsp garlic powder oil/butter for frying - about 3/4 cup total 1. Pound chicken breast to a thickness of 1/2 inch. Cut into smaller pieces - 2-3 per breast. 2. Beat eggs in a bowl and set aside. Combine flour and seasonings in another bowl and set aside. 3. In a large skillet, heat oil and butter over medium heat. 4. Dip chicken breast into eggs, then in flour mixture. Place in skillet. Cook for 4-6 minutes, or until lightly browned on one side. Turn and cook for another 4-6 minutes on the other side, until lightly browned. 5. Cover skillet and turn heat down to low. Let it cook gently for another 8-10 minutes, being careful not to let it burn. If the skillet is too hot, take it off the heat but leave it covered. Mushroom Rice 1/2 cup chopped onion 2 cloves minced garlic 1 cup chopped mushroom 1 cup brown rice (use 2 cups grated cauliflower to make this grain-free and low carb) 3 cups water or broth 1/2 tsp salt 4 Tbsp oil/butter 1. In a saucepan, heat oil over medium heat. (I used half oil and half butter.) Add onions, garlic, salt, and mushrooms. Saute until onions are soft, 5-10 minutes. 2. Add brown rice. Stir to combine ingredients. (If you use cauliflower, just add it in and stir fry, skipping the next step. Once its cooked, it's ready to eat.) 3. Add 3 cups of water. Bring to a simmer, then turn burner to low. Allow to gently steam for 45 minutes. If water level looks low and rice is still crunchy, add more water 1/2 cup at a time and continue to steam. The rice will start to look creamy when it's close to done, as it releases its starch. I did a lot of stirring, almost as if this were a risotto. Avocado Salsa Dice an avocado. Stir in 1/4 cup of salsa verde. Serve over chicken.
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AuthorI'm Emily. I currently work in online education management, but I also have a Masters degree in Nutritional Sciences (my true passion). In addition, I am a mom, cook, avid reader, novice gardener, and enjoy all kinds of outdoor activities. On my blog, you will find articles on food, fitness, weight management, and eating issues. ALL recipes on my blog are gluten-free. Many are low-carbohydrate. Most are grain free. Enjoy! Categories
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June 2019
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