Fancy treating yourself to some simple, quick fried butterfly chicken? I know I do!! This fried chicken took me about 20 minutes to make, and it is absolutely delicious! It’s the perfect alternative to your standard store or restaurant bought fried chicken- and its gluten and dairy free. With such simple ingredients (most of which you probably already have in your home), what’s stopping you?!
I keep my batter nice and simple, with just a bit of salt and pepper. But feel free to add in seasonings here. Usually, I sprinkle my seasonings onto my fried butterfly chicken after frying it, but if you fancy double the flavour, I recommend adding:
- smoked or normal paprika
- cumin or coriander
- peri-peri salt
- chilli powder
- mixed dried herbs
Here, you could use a dairy free milk. I would recommend almond milk since it is a great low FODMAP milk alternative, but I think that egg works best here. It fries better and allows the flour to stick better to the chicken, ensuring that you get that great crunch. Whilst I don’t do this, you could also add salt and pepper to your egg mix, to get a bit of extra flavour in. But I have not noticed any huge difference in doing this.
To butterfly your chicken, cut down the side of the chicken breast and then open it up. The chicken breast should now look like a butterfly, or heart shaped. To flatten the chicken, I usually use a rolling pin and whack it until it is about 1cm-1inch thick. Flattening the chicken ensures that the inside of the chicken is fully cooked, without burning our precious batter. We want a golden-brown exterior, and to do this, we can’t have it frying for too long- and to do this, we can’t have a huge, thick chunk of chicken breast!
If you want that extra crunch factor, you can re-dip your floured chicken into the egg and then flour again to pack on that extra batter. I have done this multiple times before and it tastes amazing- such a great crunch! It also helps eliminate waste, if you manage to use up the rest of the egg and flour mix. Just make sure you take this into consideration when you are frying it, as it may take a little longer with the extra coatings of batter.
Ideas on what you could plate up your fried butterfly chicken with:
- A colourful rainbow salad
- Smoky potato wedges
- On top of a rice bowl or quinoa bowl
- Used in a katsu curry
- Chopped and added into a stir fry
- Served in small pieces in a gnocchi salad
I pan fry my chicken on a high heat in order to get a great crunch but retain the moisture inside the chicken breast. Alternatively, you could oven bake (this is the slowest method), deep fry or try air-frying it. Unfortunately, at this time, I do not own an air-fryer, but I cannot see why this method of cooking would not work with your fried butterfly chicken. If you try out these alternative methods, please leave your tips and advice in the comments for others to see and learn from!
Ingredients: (serves 2)
- 2 chicken breasts
- 1 egg
- 1 cup gluten free flour
- 1 tsp salt
- 1 tsp pepper
- 5-6 tbsp sunflower or olive oil (for frying)
Method:
Step 1: in a bowl, mix together your flour, salt and pepper.
Step 2: whisk your egg in a separate bowl
Step 3: butterfly your chicken by slicing it down the centre and then hitting it with a rolling pin until it is about 1cm-1inch in width.
Step 4: dip your butterflied chicken in the egg. Make sure it is fully coated.
Step 5: move your butterflied chicken from the egg bowl to the flour mixture. Ensure it is fully coated.
Step 6: fry the chicken in your oil for 5 mins on each side (cut into the thickest bit to make sure it is cooked through)
This chicken is so delicious, and I love to sprinkle some smoked paprika, salt and pepper on after frying it. Your fried butterfly chicken will keep in an airtight container in the fridge for up to 2 days.
Send me your butterfly chicken pics over on my Instagram page TheLazyLowFODMAP or tag me in your pictures. Feel free to join our community and say hi!
