3 faux fried chicken recipes worth crossing the road for

Tuesday 4 July 2017
  • Crispy baked garlic parmesan chicken wings

If you’ve got a serious itch that only fried chicken can scratch, get clucky for the pinnacle of American comfort food. Plus, you can forget the grease stains and post-binge guilt, because these recipes won’t fry your clean eating pledge.

From traditional twice-baked crispiness, to ‘chicken’ that might not taste like chicken, you’ll love these USA-inspired dishes with a healthy twist.

Crispy Chicken Tenders

Who doesn’t love all things fried? Alleviate cravings with a baked alternative to the juicy tenders we all love. Cluck yeah!

  • 600g chicken tenderloins, organic, sliced evenly
  • 1 egg, whisked
  • ¾ cup coconut flour
  • 2 tsp fine grain sea salt
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • ¼ tsp black pepper
  • ¼ cup refined coconut oil (or olive oil)

How to make

  1. Combine the coconut flour, salt and spices in a large bowl. In a small bowl, whisk your egg.
  2. Coat each chicken tenderloin in the egg, then the grain free flour/spice mixture. Shake off the excess and set aside on a clean plate.
  3. Heat a large pan over a medium-high heat, and add the oil. Test the oil by dropping a tiny bit of the breading mixture, to see if it sizzles.
  4. Add breaded tenderloins to the skillet carefully (placing tenderloins away from you to avoid splash). You may need to cook the tenderloins in batches, depending on the size of your pan.
  5. Cook on one side until golden brown and crisp, then carefully turn each one over to cook on the second side. Once both sides are evenly golden brown, and the middle is cooked through, transfer the chicken tenders to a baking sheet lined with paper towel to drain excess oil.
  6. Repeat the process until all chicken tenders are cooked.
  7. Serve hot with your fave dip, and enjoy! Leftovers can be stored in the fridge for up to 3 days, and reheated in the oven to retain the crispy exterior.

Recipe courtesy of Paleo Running Momma.

Fried chicken tenders

Crispy Baked Garlic Parmesan Chicken Wings

Wing fry-day office lunches with this fancy spin on a southern belle recipe. You’ll be clucking for more!

  • 1 kg chicken wings and drumettes
  • 5 tbs olive oil
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 3 tbs unsalted butter
  • 3 garlic cloves, minced
  • 4 tbs parmesan cheese
  • ⅛ tsp smoked paprika
  • ¼ tsp red pepper flakes
  • salt & pepper to taste

How to make

  1. Preheat oven to 200°C.
  2. Add chicken to a large bowl and pat dry using paper towels.
  3. Drizzle 2 tablespoons olive oil, sea salt and black pepper over chicken, and gently toss to coat. Place chicken on a wire rack lined baking sheet.
  4. Bake for 40 minutes, flipping the chicken after 20 minutes.
  5. Turn the grill onto high heat, and place the chicken under the grill for 8-10 minutes, until browned.
  6. Heat a medium pan to a medium heat, and add butter and 3 tablespoons of olive oil to the pan.
  7. Once the butter is melted, add the garlic to the pan. Let the mixture cook for 2-3 minutes, or until fragrant.
  8. Add 2 tablespoons of parmesan cheese, smoked paprika, red pepper flakes, salt, and pepper to taste. Stir to combine. Let the sauce cook for another 2 minutes.
  9. Remove chicken from the oven and place it in a large bowl. Pour the garlic parmesan sauce over the chicken, and use a pair of tongs to toss the chicken, ensuring they are evenly coated.
  10. Top the wings with an additional 2 tablespoons of parmesan cheese, and serve. Add chopped chives to garnish, for a fancy touch.

Recipe courtesy of Joyful Healthy Eats.

Cauliflower buffalo wings

Crispy Baked Buffalo Cauliflower

If you’ve boarded the #MeatlessMonday train, you’ll love this cheep, meat-free crispy chicken alternative – we’ll give you a hint, it’s cauliflower!

  • 1 head of cauliflower (approx. 4 cups of florets)
  • ½ cup milk (for vegan: use almond or soy milk)
  • ½ cup water
  • ¾ cup coconut flour
  • 2 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp paprika
  • ¼ tsp salt
  • ¼ tsp ground pepper
  • 1 cup hot sauce
  • 1 tbsp butter (for vegan: use dairy-free spread)

How to make

  1. Preheat your oven to 230°C, and line two trays with baking paper.
  2. Wash and cut the cauliflower head into bite sized pieces.
  3. Mix the milk, water, flour, and spices in a medium mixing bowl, until the batter is thick and is able to coat the cauliflower without dripping.
  4. Coat the cauliflower in the batter, either one by one, or in batches. Shake off the excess batter before placing cauliflower on the baking trays in a single layer.
  5. Bake for 20-25 minutes until golden brown, flipping once halfway to ensure all sides are golden.
  6. While the cauliflower is baking, melt the butter in a small saucepan on a low heat, and mix in hot sauce. Remove from the heat just as the mixture melts, stir together, and set aside.
  7. Remove the cauliflower from the oven once cooked, and place all florets into a large mixing bowl. Add the hot sauce mixture, and toss to coat evenly. Return the cauliflower to the baking trays, and bake in the oven for a further 20-25 minutes.
  8. Serve!

Recipe courtesy of Gimme Delicious Food.

Are you hungry for more? Check out our library of mouth-watering recipes on our blog!

Ashley Hanger

Ashley is UQ Sport’s Content Marketing and Communications Coordinator. Partial to food of the deep fried variety, Ashley is a self-confessed social media addict with a knack for words. You’ll often find her with a cup of tea in hand, still in shock she made it through a HIIT class alive.