UPDATE 7-31-15: I've now included an AIP + Low FODMAP variation at the bottom of the recipe.
One day, as I was eating my way through a bag of plantain chips
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 crusted chicken
Yields 2-4 servings, depending on appetite
One 4 oz package Plantain Chips
1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp sea salt
1 Tbl Oil (I used avocado
between 1.25 and 1.5 lbs boneless skinless chicken thighs
- Preheat the oven to 450 F. Place a cooling rack in a rimmed baking sheet.
- Pulverize the plantain chips, garlic, onion & salt in a food processor until the chips are crumbs.
- 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.
- 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.
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
1 Tbl Garlic Olive Oil![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_sifdho6AKxHiyktN1vmhaDhjPL4EYxDMOYUmrTzesYDnKSJdzbOmUU1XZLKMImCCk55c4q67PXgHTxSYRy61AAfbMCPg7060yn_xZA_2EM6-6VLrqPZh5GSkU_V3eXmSGIuDMVsYDVLKpSeUkq=s0-d)
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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