Intolerances: Fructose, Gluten, Dairy, Soy
A childhood classic that’s not just for the kids. Crispy, tender, chicken strips. No additional explanation needed.
When was the last time you ordered chicken strips? I think most adults go for wings, I’m not sure what age that happens, but wings have had a moment and I don’t think it is going away. Now, that being said, I think most of us wouldn’t turn down a fried chicken strip. We all know, they are delicious, crispy and juicy. Although they are great on their own, they are even better when dunked into your favorite condiment. Chicken strips aren’t just for kids, they are the perfect appetizer or meal for any age at anytime.
Serve it with:
- French Fries
- Roasted Broccoli
- Mustard Aioli
- Honey Mustard & Barbecue Sauce
- Rosemary Potatoes
- Caesar Salad
- Make it a sampler platter with mozzarella sticks, stuffed mushrooms and spinach dip
What you need:
- Frying Pan
- High Smoke Point Oil (ex. canola, vegetable, peanut)
- Chicken Tenders or Chicken Breast
- Mallet, Saran Wrap (if using chicken breast)
- Gluten Free Flour (All Purpose or Gluten Free 1-1, such as Better Batter – fructose free)
- Kosher Salt and Cracked Black Pepper
- Paprika, Dried Oregano
- Panko Crumbs (this can be gluten free and fructose free, ex. Kinnikinnick Panko)
- Eggs
- 3 dishes for breading station
- Metal Tongs
The Chicken
One of the most important parts of getting the best chicken tender is getting the right size and thickness. You can buy pre-cut, pre-packaged chicken tenders, they are ready to go. If you don’t however have access to those or they aren’t in your budget, buy a basic (or multiple) chicken breasts. If you have chicken breasts, it is time to make tenders. Place the chicken breast in between two pieces of plastic wrap. Grab a mallet and start pounding. It is up to you to choose the thickness, but I would recommend ½” thick. Once you have your chicken to the correct thickness, move it to a cutting board and slice it into 1 ½”-2” strips.
Pour your oil into a large deep sauté pan, you’ll want it to be about ¼” deep. Turn on your burner and get the oil to 350 degrees.
While the oil is heating up, it is time to batter that chicken! You will want 3 shallow bowls/pans/plates/dishes. One dish should have 2 eggs, kosher salt and pepper. One dish will have all purpose flour (I use Better Batter Gluten Free – Gluten/Fructose Free), salt, pepper, paprika and optional oregano. The last dish will have panko crumbs (I use Kinnikinnick Panko – Gluten/Fructose Free), salt, pepper, paprika and oregano.
Using your metal tongs, dredge your chicken in the flour mixture, then egg, then panko. Make sure you are covering all sides of the chicken within each step. I like to dredge all of the chicken before I fry it, so make sure you have a plate nearby to place the fully coated chicken on.
Once the oil is hot, place the chicken into the pan. Make sure you add it gently and away from you so that you don’t splatter yourself. You do not want to overcrowd the pan, so make sure you don’t add too many chicken tenders into the pan at once. Flip the chicken after 3-4 minutes, when you see that it is golden brown. It will need another 3-4 minutes on the second side and it will be ready to remove from the pan. Place the chicken on a paper towel or cooling rack to allow the excess oil to drip off. Repeat with the remaining chicken tenders.
You are ready to eat!
Fried Chicken Strips
Intolerances: Fructose, Gluten, Dairy, Soy
Serves: 4-6
Prep Time: 20 minutes Total Time: 35 minutes
2 Lbs chicken breasts or chicken tenders
¾ cup Gluten Free Flour
1 cup Gluten Free Panko Crumbs
2 eggs
3 tsp Paprika
3 tsp Oregano (optional)
5 tsp Kosher Salt
2 ½ tsp Black Pepper
Canola Oil (sub Vegetable or Peanut)
- If you didn’t buy chicken tenders, take your chicken breast and place it between two pieces of plastic wrap. Grab a mallet and begin pounding. You want to get the chicken about ½” thick and even across all of the breast. Once this is done, transfer to a cutting board and slice the chicken into 1 ½” -2” thick strips. Repeat the process with all of your chicken breasts.
- Now it is time to set up your FEB (flower – eggs – breading) station with 3 separate shallow dishes . In one dish, mix the flour, 1 ½ tsp paprika, 1 ½ tsp oregano 2 tsp kosher salt and 1 tsp black pepper. In the second dish, whisk two eggs with 1 tsp kosher salt and ½ tsp black pepper. In the final dish, mix the panko crumbs, 1 ½ tsp paprika, 1 ½ tsp oregano, 2 tsp kosher salt and 1 tsp black pepper.
- Add your oil to a deep sauté pan. You will want enough oil to cover the bottom of the pan and have it about ¼” deep.
- While the oil is heating, it is time to dredge the chicken strips. Using tongs, dredge each chicken strip in the flour, then egg, then panko crumbs. Continue this process with each of the chicken strips and place them on a plate until they are all done.
- Your oil should be hot now. Place your first chicken strip into the pan, make sure you lay it down away from you. (once the chicken hits the oil, there should be an immediate bubble/sizzle if it is hot enough). Repeat with the remaining chicken in the oil, making sure not to crowd the pan. The chicken will take about 6 minutes, make sure to flip halfway through. You will have to do this in batches, so make sure you have a plate with a paper towel or a cooling rack to place the chicken on to ensure that the oil drips off.
Side Note: You can dredge the chicken up to 1 to 24 hours ahead of time and store in the fridge covered until it is time to fry. Make sure to let them sit at room temp 30 minutes prior to adding to oil.