Sunday, February 22, 2015

Plantain Chip Chicken (AIP & Paleo, low FODMAP variation)

UPDATE 7-31-15: I've now included an AIP + Low FODMAP variation at the bottom of the recipe. 

Plantain Chip Chicken (AIP & Paleo)

Plantain Chip Chicken (AIP & Paleo)

Plantain Chip Chicken (AIP & Paleo)

Plantain Chip Chicken (AIP & Paleo)

Plantain Chip Chicken (AIP & Paleo)

Plantain Chip Chicken (AIP & Paleo)

Plantain Chip Chicken (AIP & Paleo)

One day, as I was eating my way through a bag of plantain chips (one of my very favorite AIP snacks), I was inspired by all the crumbs that are inevitably found at the bottom of the bag. Why not crush lots of plantain chips & use them to coat chicken pieces?!? My husband grew up on shake-and-bake, so I knew he’d be on board with the idea, especially if I added a few tasty seasonings to the crushed chips. This recipe just might be in both our lists of favorite AIP main dish options.

Most fried chicken recipes involve dipping the chicken pieces first in either an egg or milk-based mixture and then dipping it in a breading mixture. But, since neither eggs nor dairy work with AIP, I took a gamble and instead just coated the chicken pieces lightly in avocado oil before gently pressing in the plantain chip crumbs. I also took the easier route & baked the chicken instead of messing with deep frying. By baking the chicken at a high temperature on top of a rack (on a baking sheet), the entire crust is able to stay nice and crispy. Not quite as crispy as deep fried chicken, but still oh so delicious & satisfying. Since I first concocted this recipe earlier in February, we’ve eaten it almost every week! And I don’t see it leaving our meal rotation anytime soon.

Plantain Chip Chicken (AIP & Paleo)

Plantain chip crusted chicken
Yields 2-4 servings, depending on appetite  

One 4 oz package Plantain Chips (make sure the ingredients are just plantains, palm oil, and salt) 
1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp sea salt

1 Tbl Oil (I used avocado , but olive would also work)
between 1.25 and 1.5 lbs boneless skinless chicken thighs

  1. Preheat the oven to 450 F. Place a cooling rack in a rimmed baking sheet. 
  2. Pulverize the plantain chips, garlic, onion & salt in a food processor until the chips are crumbs. 
  3. Lightly coat the chicken pieces in the oil. Coat with the plantain crumb mixture & place onto the prepared rack.  Sprinkle any remaining crumbs over the chicken, or discard them. 
  4. Bake in the preheated oven for 25 to 30 minutes, or until a thermometer inserted into the biggest chicken piece reads 165 F. If they do not seem crispy enough for your preferences, place the pan under the broiler for 1 to 2 minutes right before serving.

AIP + low FODMAP Plantain Chip Chicken


Low-FODMAP variation 
One 4 oz package plantain chips (make sure the ingredients are just plantains & palm oil) 
1 tsp dried parsley 
1 Tbl chopped fresh chives 
1 tsp sea salt 

between 1.25 and 1.5 lbs boneless skinless chicken thighs
  • follow the same instructions as above, replacing the onion powder & garlic powder with parsley & chives, and replace the oil with garlic oil 
  • FODMAPs are NOT oil soluble, so garlic oil is a safe substitute 

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21 comments:

  1. This sounds AMAZING and I want it so much! So trying this sometime soon!

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  2. This recipe is phenomenal and so easy to make! Making it for the third time! Yum:)

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  3. I really want to try this but I have to eat low-FODMAP. Instead of the onion and garlic, could I use dried sage or another herb?

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  4. Made this with coconut oil and varied the seasonings a bit (didn't have onion powder). My husband was...skeptical. Then, he tasted it! Yummy! I will be making this again.

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  5. Great recipe! I made this last night using a whole fryer that I cut up. On FodMaps I'm not allowed onions or garlic. I used just salt and pepper and it still tasted delicious. My whole family loved it.

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  6. Great recipe! I made this last night using a whole fryer that I cut up. On FodMaps I'm not allowed onions or garlic. I used just salt and pepper and it still tasted delicious. My whole family loved it.

    ReplyDelete
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  9. I'm thinking of making my own plantain chips for this in my dehydrator. Does the package you use say whether the plantains are ripe/sweet or green?

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  10. Hi Laura, this recipe has become a staple for me and my daughter (RN). It's so good and so versatile that I have also tried with shrimp and tilapia loins. People like you who have hearts for sharing make paleo lifestyle easy to adapt. Thank you! - - - Cecilia

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  12. I have made this several times and it's delicious!! Who needs fried chicken!

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