My latest post is from a guest blogger, former semi pro cyclist and author of The Eat Down food blog, Ben Smith!
He created this delicious, Paleo friendly pan fried chicken that can be utilized in so many ways. I’ll let Ben take over and share with you his delicious recipe! Enjoy!
It’s always useful to have a simple recipe that you can call upon year-round that’s as easy to put together as it is adaptable.
I think this pan-fried chicken recipe is the perfect example of just that. It couldn’t be much simpler, and for someone as lazy as me, simplicity really is the key.
Not only that but it’s great as a BBQ dish in the summer months, while also perfect as winter comfort food when sat on the side of some creamed potatoes and boiled vegetables.
Chicken is without doubt my go-to meat. I tend to avoid red meat, so chicken has long remained my default for ensuring I get a big slab of protein on my plate.
What I particularly like is its versatility. Sure, it can form a meal’s centrepiece as a roasted whole bird. But it can also be drowned in sauce like in my one pot orange chicken, or served as a filling, like with fajitas or burritos.
While pan fried chicken can be prone to being bland and even dry, the preparation for this recipe ensures that this isn’t the case here. The seasoning mix helps add a beautiful crunch and BBQ-like flavor to the meat without making it too spicy, while the egg and milk helps act as an adhesive for the seasoning while also keeping the meat moist.
This goes well with any side, particularly a salad, but also other BBQ staples, like corn on the cob and coleslaw.
Alternatively, in the winter it can be beautifully topped with a creamy butter, potato and mushroom sauce, to give it that warm comfort food feeling.
For any Paleo diet followers out there, this chicken dish is completely paleo-friendly, and will pair perfectly with your favorite side dish.
On the other hand, while I have used paleo-friendly ingredients in this, if you’re not bothered by this then feel free to substitute in your choice of cooking oil, flour, and cornstarch.
- 2 large boneless chicken breasts
- 2 large eggs
- 2 tbsp milk any kind
- 2 tbsp coconut flour
- 1 tbsp cornstarch
- 1 tbsp paprika
- 1 tsp sea salt
- 1 tsp black pepper
- 1 tsp onion powder
- ½ tsp garlic powder
- 1-2 tablespoons coconut oil for frying
- Beat the eggs in a medium sized bowl and add the milk. Place the chicken breasts in the bowl and submerge in the egg milk mix. Leave to one side to allow the chicken to soak for 10-15 minutes.
- In a small bowl, mix the cornstarch, coconut flour, onion powder, garlic powder, paprika, salt, and pepper.
- Remove the chicken breasts from the egg milk mix and, one by one, coat them in the seasoning mix. Try to cover them as liberally and evenly as possible. Set each breast to one side on your kitchen counter.
- Heat up your choice of cooking oil in a large frying pan or skillet over a medium-high heat.
- Once the pan has heated up, add both chicken breasts to the pan. Aim to cook each side for about 5 minutes, or until completely cooked through.
- Serve with your choice of salad and sauce.
Could you kindly let me know if the spices in this recipe are low oxalate? Respectfully, Debi
Hi Debi! These spices are low oxalate and you can always decrease the salt in the recipe as well. Hope that helps!
Looks delicious . I am huge chicken fan. However I do not eat white meat. Would bone in thigh alter the cooking time ?
Hi! Yes I believe it will! Best thing to do is use a meat thermometer to make the chickens cooked because sometimes just using a timer might not be enough! Hope this helps!