30 May 2013
Picnic season is upon us! With the warm weather, there will be get-togethers. And, of course, there will be lots of delicious food. I have two healthy, simple gluten free recipes that you’ll be able to whip and share with all your friends.
Maybe it’s because I live in Texas, or maybe it’s because some folks just don’t cook, but at nearly every potluck-style picnic I’ve been to there’s at least one bucket of fried chicken and some kind of mayonnaise-drenched cole slaw. I always pass on those two dishes.
I’m not saying there’s anything at all wrong with fried chicken and cole slaw. When I was a kid, my Granny Jeanne sent my dad to pick up a bucket of fried chicken every Sunday we were at her house. I liked the mashed potatoes and gravy best, with biscuits and honey being a close second. That was a long time ago, and honestly, I can’t remember eating fried chicken since then.
I’d like to start healthier traditions with my family. But, I don’t want to be “that mom” who polices everything her kids put in their mouths. I want to instill a love of good healthy food in them so they’ll naturally make healthier choices-
which is exactly where oven fried chicken and kale-carrot slaw come in.
I have always loved food. Today, it’s evolved into a love of real food that’s healthier, but it has to taste good. Really good. I always say that healthier food only matters if people will eat it.
And, I’m sure that people will eat this meal. Joe’s grandma always says the best chicken is marinated in buttermilk. So, I decided to give it a go with my dairy-free ‘buttermilk.’ It was a home run. The chicken is moist and tender. And, the flavor and texture is very similar to real fried chicken because of the seasonings and Erewhon Crispy Brown Rice Gluten-Free cereal.
As for the Kale-Carrot Slaw, well, I think even newbies to kale will love this dish. When you toss shredded kale in dressing, it stays crisp and soaks up flavor. The bitter bite you often get from fresh kale fades away and you’re left with one fabulous salad.
Now you’ve got healthy gluten-free recipes to take to the next picnic you attend.
What are your favorite summer dishes? Have you made them over to be healthier?
Oven Fried Chicken and Kale-Carrot Slaw
YIELD: serves 4 – 6
DIETARY TYPE: gluten-free, dairy-free, peanut-free
When making dairy-free buttermilk, it will look curdled. Don’t worry – just throw the marinade on your chicken and let it soak up the flavors.
For the Oven Fried Chicken:
1 whole chicken, broken down into 8 pieces, or 8 meaty pieces of chicken
4 1/4 cups unsweetened coconut milk, from a carton, divided
juice from 2 lemons, about 1/4 cup
3 teaspoons kosher or sea salt, divided
1 teaspoon sweet smoked Spanish paprika, divided
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground thyme
1 large egg
Rinse the chicken and pat it dry. Set aside.
Whisk together 4 cups coconut milk, lemon juice, 1 teaspoons salt, and 1/2 teaspoon paprika. The coconut milk will curdle when mixed with the lemon juice. It’s okay; proceed with the recipe.
Put the chicken in a gallon-sized zip-top bag or in a bowl. Pour the coconut milk mixture over the chicken. Make sure that all of the chicken is covered. Seal the bag or cover the bowl and refrigerate overnight.
The next day, preheat the oven to 375 degrees Fahrenheit.
Put the Erewhon Crispy Brown Rice Gluten-Free cereal in a food processor fitted with a steel blade. Process until roughly ground. There should still be some larger pieces of cereal.
Put the ground cereal in a large, flat bowl Add the black pepper, thyme, and remaining one teaspoon salt and 1/2 teaspoon paprika. Whisk to combine.
In a medium bowl, whisk together the egg and remaining 1/4 cup coconut milk.
Line a large baking sheet with aluminum foil or parchment paper. Place a baking rack on the baking sheet.
Remove the chicken from the marinade, gently rinse, and pat dry.
Dip both sides of one piece of chicken in the egg mixture, shake off excess liquid, and dip both sides of the piece of chicken in the cereal mixture. Place the coated chicken on the baking sheet. Repeat with remaining chicken, making sure that individual chicken pieces don’t touch.
Bake for 45 – 55 minutes, until the dark meat reaches 185 degrees Fahrenheit and the white meat reaches 165 degrees Fahrenheit. Chicken will be lightly golden brown.
Let rest for 10 minutes before serving. Refrigerate leftovers.
For the Kale-Carrot Slaw:
1 bunch of kale
1 cup grated carrots, about 3 medium
1/2 cup raisins or juice-sweetened dried cranberries
1/4 cup grapeseed oil, or other neutral flavored oil
2 tablespoons lemon juice
1/4 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
a pinch or two of powdered stevia (optional)
Wash the kale thoroughly, pat dry, and remove any tough stems. Cut kale into shreds. Combine shredded kale with grated carrots and raisins.
Whisk together the grapeseed oil, lemon juice, sea salt, pepper and powdered stevia if using. Pour the dressing over the kale and toss to coat.
Cover and refrigerate until served. Salad will stay fresh for several days.
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