Healthy Chicken Strips

They don’t make for a great picture, I’ll admit, but eat with your tastebuds more than your eyes with these ones and I promise you won’t be disappointed! They were a little bit of an experiment (as per), and no, not everything works. I have some disastrous concoctions on occasion. But the times things do work, I get such a little buzz of satisfaction.

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I say experiment, but they were more of a ‘re-visited idea combined with having played around with similar ideas in the past’ kind of thing. The idea was sparked off by a piece I saw by Tom Kerridge (one of my favourite celeb chefs) in Sainsbury’s Magazine for Turkey Schnitzels where he used coconut flour for a coating. Ages ago I used coconut flour to give a quick coating to some already cooked chicken – it worked well enough but I didn’t really explore it much.

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Using just coconut flour to coat chicken or turkey is quite literally a recipe for disaster. If you’ve ever worked with the stuff, you’ll know how absorbent it is. And, given that both chicken and (especially) turkey have a reputation for easily being cooked to produce something drier than Ghandi’s flipflop, the coconut flour would just suck any moisture  out of the meat quicker than you could say sponge. But adding the under layer of yoghurt and egg, is what saves it from this untimely end. It locks and seals the moisture in the meat, but the yoghurt also provides additional moisture. Which means dry chicken or dry turkey is a thing of the past even for the most hazardous of cooks.

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Ingredients:

  • 125g turkey or chicken breast, cut into strips
  • 2 tsp pea protein*
  • 1 tsp garlic powder
  • 1/2 tsp onion granules
  • 1/8 tsp Himalayan or rock salt
  • 1 tbsp egg white
  • 30g greek yoghurt*
  • 10g coconut flour*
  • 1/8 tsp Himalayan or rock salt
  • Coconut oil or spray oil, to fry

Directions:

  1. Combine the pea protein, garlic powder, onion granules and salt on a plate. In a shallow bowl or dish, beat together the yoghurt and the egg until combined. On another plate, sprinkle over the coconut flour and salt. Have (yet another) plate ready to put the ‘battered’ strips on.
  2. Take a chicken or turkey strip, coat in the pea protein mixture, then dunk in the yoghurt and egg mix to coat it, and finally roll in the coconut flour. Set on the empty plate and repeat with all of the strips.
  3. Heat a pan to medium heat and add the oil or spray oil. Add the strips, turn the heat down and cook in the pan until cooked through.

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Notes:

  1. If you don’t have pea protein – don’t worry! Corn flour, chickpea (besan) flour or soya flour will work just as well whilst still keeping it gluten free.
  2. If you’re lactose intolerant, I’d recommend using Alpro’s High Protein yoghurt which is thicker than most soya yoghurt. I would imagine coconut yoghurt would be delicious as well, and would add a wonderful thai flavour, especially if you switch the spices too!
  3. In place of the coconut flour, I would recommend using almond flour (ground almonds), a ground seed blend such as flaxseed or breadcrumbs.
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2 Comments

  1. Helen
    February 18, 2017 / 3:17 pm

    Hi, the recipe looks great so I would love to try it but unfortunately I don’t have any vegan protein powder. Is there anything I could substitute (you have stars next to a couple of ingredients so I’m assuming you might have alternative options for those)? Thanks!

    • February 18, 2017 / 9:14 pm

      Hi Helen, thanks for your comment! I have just updated (I forgot about adding in the ‘Notes’ section!) so hopefully that should help. If not please get back to me and I shall try again! Have a wonderful weekend, Hebe

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