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FAKE FRIED CHICKEN

A delicous, and healthier alternative to fried chicken. This dish uses ground almonds and spices to give you that crunchy fried chicken taste with none of the frying!


Serves: 4

Time: 10min prep + 40min cooking




NUTRITION per serving

Approx. 650 calories & 45g protein


INGREDIENTS

8 skinless bonesless chicken thighs (approx. 650g)

100g ground almonds

1 egg

2 tbsp olive oil


The Flavour/Spices:

3 tsp hot smoked paprika

2 tsp ground cumin

2 tsp mixed herbs

1 tsp hot chili powder (or more if you like yours hot)

1 tsp garlic granules

1 tsp onion powder

A good pinch of salt and pepper


On the Side:

800g sweet potato

250g frozen peas


METHOD

Preheat the oven to 180 degrees

Add 1 tbsp olive oil to an oven proof dish and pop in the oven to heat up

Cut up the sweet potato into wedges, once the oil has heated add the sweet potato wedges to the dish mix in the oil, add salt and pepper and leave to cook for 40 mins

Whilst the potato cooks prep the chicken

Place an empty flat baking tray in the oven to heat up

Mix all the spices and ground almonds together in a bowl

Beat the egg in a separate bowl

One by one coat the chicken thighs in the egg and then in the spice and almond mix, be sure to coat them well

Repeat for all the chicken thighs

Remove the empty heated tray from the oven and top with baking parchment, transfer the chicken to the tray

Before putting the chicken into the oven heat 1 tbsp of oil in a pan until almost bubbling, drizzle the oil over the chicken (this helps with crunch)!

Bake in the oven for 25-30mins or until chicken is cooked through and the coating is crispy

Cook the frozen peas & serve!



MAKE IT YOUR OWN

Swap the skinless chicken thighs for skin on drumsticks for an extra treat!

Change the peas for a homemade coleslaw

Create your own chicken burger by adding a seeded bread roll

Experiment with spice combination

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SW20 Training Zone

207 Worple Road

Raynes Park, SW20 8QY

Email: lanajanefitness@gmail.com 

Phone: 07813631506

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