Oven Fried Gluten Free Chicken

Posted on

In my last entry, I discussed the topic of whether spelt wheat was gluten free or not.  I came across a “fried” chicken recipe that I’m confident the celiac audience will enjoy.  Fried chicken is a popular chicken dish among the southern region in the USA. It is traditionally make with flour,bread crumbs and requires an overnight marination in buttermilk. It is then it is deep fried in about a pound of lard, butter or about 2 cups of boiling oil in a cast iron skillet. I could nearly feel my arteries clogging as I’m writing this fact. I’m thankful that I don’t own a deep fryer nor I plan on purchasing one. Even as someone who values her kitchen appliances, a deep fryer is a useless contraption in our household. I tried making fried chicken in the past minus the deep frying, and it was delicious.  Since fried chicken is one of my favorite poultry dishes, I found a healthier routine that does  not involve  frying or  using excess amount of oil. I did something what most people would call “flash frying”. “Flash frying” browns the outside of the chicken and crisps the coating, but doesn’t add as much fat and calories as frying the chicken until it is completely cooked through. “Flash frying” also seals the chicken, leaving it moist and tender after baking in the oven.  Rather than using bread crumbs and flour, I used corn meal. While corn flour/meal is generally  gluten free, some may contain kernels of wheat so its important that you review the ingredients listed on the package before buying it. Since corn flour tends to be more bland than wheat flour, I added more seasoning to the mixture.  I’ve been introduced to the idea of using soy milk instead of buttermilk (I will include my technique in cooking instructions). Buttermilk tenderizes and adds flavor to the chicken. That’s why you need to allow the chicken to marinate for at least 2 hours prior to “frying” it. This chicken is moist,crispy, and tasty. This chicken serves well with  mashed potatoes , strawberry – mango salad, or string beans. For this recipe, you will need:

  1. 1 1/2  – 2 cups of soy milk
  2.  1 tablespoon of vinegar
  3.  1 3lbs whole chicken cut into 8ths, large breasts  cut in half and skinned
  4.  1/2 cup of corn flour
  5. 1/2 cup of corn meal
  6. 1/3 cup of canola oil
  7. 1 teaspoon of cayenne pepper
  8. 1 teaspoon of onion powder
  9.  1/2 teaspoon of garlic powder
  10. 1/2 teaspoon of chili powder
  11.  2 teaspoons of kosher salt
  12.  freshly ground black pepper


In a small bowl, combine soy milk and vinegar and let sit 5 minutes or until it looks lumpy and thick. In a large Ziploc bag pour soy milk mixture over chicken and refrigerate for 2 hours.  Preheat oven to 375° F. Line a large baking sheet with aluminum foil, then spray with non-stick vegetable spray. Set aside.  In a shallow baking dish, combine corn meal, corn flour, cayenne pepper, onion powder,garlic powder, chili powder,salt, and pepper. Heat oil in a large skillet.  Remove each piece of chicken from the soy milk mixture shaking off the excess liquid. Dredge each piece in the seasoned  corn flour mixture.  Place the chicken into the pan. Fry the chicken until lightly browned, around 2 minutes on each side, then place on the prepared baking sheet. Repeat with remaining pieces of chicken, until all the chicken is browned. Place each piece on a prepared baking sheet. Bake for 45 minutes until chicken is golden brown and cooked through.

Yields  around 6 servings


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s