3
5 ratings

Southern-Style Baked Chicken Pieces

Who knew fried chicken could be healthy!?

These scrumptious, finger-licking-good chicken pieces show you that you can incorporate fried chicken as part of a healthy diet! There are seldom, if ever, leftovers of these in our house, but when there are, they make a great cold lunch. Perfect served with creamy coleslaw. — Carla Oates, author of The Beauty Chef

Ingredients

  • One 400-milliliter (1 2/3-cup) can coconut milk
  • 1/2 brown onion, coarsely grated
  • 12 chicken pieces (drumsticks, thighs and wings), skin on
  • Coconut oil, for frying

For the spice coating:

  • 1/2 Cup arrowroot
  • 1/4 Cup coconut flour
  • 1 1/2 Teaspoon onion powder
  • 1 1/2 Teaspoon garlic powder
  • 1 1/2 Teaspoon sweet paprika
  • 1 1/2 Teaspoon ground cumin
  • 1/2 Teaspoon Himalayan salt
  • 1/4 Teaspoon freshly ground black pepper

For the lime mayonnaise:

  • 2 large egg yolks
  • Finely grated zest and juice of 1 unwaxed lime
  • 1 Teaspoon Dijon mustard
  • 1 Cup light-flavored extra-virgin olive oil
  • Himalayan salt and ground white pepper, to taste

Directions

Begin this recipe at least 4 hours ahead of time.

Preheat the oven to 200 degrees C (400 degrees F).

Combine the coconut milk and onion in a large zip-close bag.

Add the chicken to the coconut milk mixture and seal the bag.

Lay flat on a tray and refrigerate, turning once, for at least 4 hours or up to overnight.

To prepare the spice coating, combine all of the ingredients in a large zip-close bag.

Drain the chicken and place it, a few pieces at a time, in the coating mix, and shake to coat.

Place on a tray while you coat the remaining pieces.

Refrigerate, uncovered, for 30 minutes to dry out slightly.

Pour enough coconut oil in a large heavy-based frying pan to a depth of 2 centimeters (3/4 inch). Heat over medium–high heat.

 

Cook the chicken pieces in batches for 5–7 minutes, turning occasionally, until golden all over.

Take care as the chicken can cause the oil to spit. Transfer onto a baking tray (baking sheet) lined with kitchen paper to drain.

Discard the paper and spread the chicken out onto the tray.

Bake the chicken for 25–30 minutes, until crisp, golden brown, and cooked through.

For the spice coating:

To prepare the spice coating, combine all of the ingredients in a large zip-close bag.

For the lime mayonnaise:

Meanwhile, to prepare the mayonnaise, place the egg yolks, lime zest, juice, and mustard in a small food processor.

Blend to combine. With the motor running, gradually pour in the oil, in a thin, steady stream, until fully incorporated and thick and creamy.

Season with salt and pepper. Transfer into a small serving bowl.

Serve the chicken with lime mayonnaise for dipping.

Nutritional Facts
Servings4
Calories Per Serving1432
Total Fat130g100%
Sugar2gN/A
Saturated49g100%
Cholesterol293mg98%
Protein56g100%
Carbs15g5%
Vitamin A165µg18%
Vitamin B121µg16.6%
Vitamin B61mg55%
Vitamin C12mg20%
Vitamin D1µg0.2%
Vitamin E9mg46%
Vitamin K38µg47%
Calcium84mg8%
Fiber4g17%
Folate (food)99µgN/A
Folate equivalent (total)99µg25%
Iron7mg41%
Magnesium112mg28%
Monounsaturated59gN/A
Niacin (B3)19mg97%
Phosphorus557mg80%
Polyunsaturated15gN/A
Potassium895mg26%
Riboflavin (B2)0.4mg23.5%
Sodium1156mg48%
Thiamin (B1)0.2mg16.7%
Trans0.3gN/A
Zinc5mg30%