There's something about coating chicken in breading, frying it and dipping it in delicious sauces that is so satisfying. I may have been known to be unable to resist fast food fried chicken in the past, but since discovering the effect FODMAPs were having on my body, I had to bid my guilty pleasure adieu.
Finding a way to hit that craving has proven to be less difficult than I imagined - cutting out wheat flour batters, and store-bought breadcrumbs may actually be a gift in disguise. Blitzing stale sourdough bread and pork rinds (chicharrones) takes very little effort, and helps me avoid hanging out in the grocery store reading box after box of gluten-free breadcrumbs to find the Low FODMAP hidden gem.
Then we add some collard greens into the mix - doused in nature's meat candy: bacon. Isn't every green vegetable more delicious covered in bacon? The key to collard greens is to make sure they are properly cleaned and deveined before ensuring a low and slow cook. This leaves the greens with a tender, toothsome mouth-feel; so fear not if you think you're not a collard greens fan.
Once you try this recipe, it'll surely become one of your staples - worth every minute of extra effort.
Low FODMAP Oven-fried Chicken with Bacon Collards
For the chicken:
1lb chicken breast, cut into 2inch cubes
2 cups breadcrumbs*
1 tsp hot sauce
½ tsp kosher salt
½ tsp freshly ground black pepper
¼ tsp paprika
For the collards:
½ lb bacon**
2 bunches collard greens, deveined and chopped
1 tbs garlic infused oil
1 tsp red pepper flakes
2 cups stock/broth***
½ cup white vinegar
*I make my own using safe sourdough bread (dry it out in the oven), chicharrones, Low FODMAP corn flakes. I just blitz that together in my Ninja blender and store it in mason jars
**Use caution when purchasing, ensuring no hidden FODMAPs in the ingredients
***I use Progresso Chicken Broth, which has been confirmed to be Low FODMAP via contact with the company. You could also use homemade!
Per Serve: Calories 835, Fat 33g, Sodium 2145mg, Carbs 61g, Sugars 8g, Fiber 8g, Protein 71g
Preheat the oven to 375f.
Start by frying the bacon in a large rimmed saute pan until crispy. Remove bacon from pan and place on unheated cast iron griddle to cool.
Add the garlic oil to the pan, followed by the red pepper flakes. Let the oil and red pepper flakes heat up for about a minute, then add the collard greens and saute on medium heat for about 5 minutes, stirring frequently. Chop or crumble the bacon back into the pan with the greens and add the vinegar and broth, stirring to release any brown bits from the bottom of the pan. Put the lid on the pan, and turn the heat down to low. Simmer for about 40 minutes, or until the greens are soft and tender.
While the greens cook, use a basting brush to spread the grease from the bacon over the surface of the cast iron skillet. Mix the egg and hot sauce in a medium bowl, and dump the chicken pieces in. In a gallon size zipper bag, place the breadcrumbs, salt, pepper and paprika. Pull the pieces of chicken out of the egg mixture one by one, letting excess egg run off, and place into the bag with the breadcrumbs. Once all the chicken is in the bag, seal it and shake! Get all those pieces nicely coated.
Now preheat your cast iron griddle on the stove until hot, and place the chicken pieces over the surface in an even layer. Put the whole griddle into the preheated oven, and cook for about 20 minutes, or until when a piece of chicken is cut, the juices run clear.
Serve with your favorite dipping sauce, like my Low FODMAP Ranch Dressing Dip and enjoy!
Hi, I'm Zoe - a novice blogger who happened to experience IBS symptom relief following a Low FODMAP diet. I adapt recipes for a happy tongue and a happy tummy!