A Fried Chicken Recipe That's Healthy and Gluten-Free

According to private chef June Pagan, Elizabeth Taylor had a great sense of humor and was very generous with the people who worked for her. "When I first introduced my healthier version of chicken to ET," remembers June, "I explained that I would serve it in boneless finger-shaped strips. She asked me - quite quizzically - 'How many fingers are you planning to serve me?'" I advised her that 4 to 5 'fingers' would be a 4-ounce portion (the recommended serving under the Pritikin guidelines that I was utilizing to optimize her weightloss initiative). She laughed as she replied, 'OK, as long as you don't serve me just one.'"


For a tasty, one-dish meal, break out your cast iron pan and whip up this easy skillet dinner recipe.

ET's Healthy Gluten-Free Fried Chicken Strips

Ingredients
• 1 pounds(s) skinless, boneless chicken breasts

Buttermilk Marinade
• 1 cup(s) buttermilk
• 1 large clove garlic, minced
• 1 teaspoon(s) garlic powder
• 1/2 teaspoon(s) Cajun-style seasoned salt
• 1/8 teaspoon(s) freshly ground pepper
• 1/2 teaspoon(s) Mrs. Dash or Spike Salt Free
Seasoning, optional

Rice Flour Dredge
• 3/4 cup(s) brown rice flour
• 1/4 cup(s) cornstarch
• 1 tablespoon(s) sweet paprika
• 1/2 teaspoon(s) dried thyme
• 1/2 teaspoon(s) black pepper
1/2 teaspoon(s) garlic powder
1/2 teaspoon(s) onion powder
1/2 teaspoon(s) Cajun-style seasoned salt
1/4 cup(s) grapeseed oil, for frying

Directions
1.
Wash and pat dry the chicken breasts with paper towels. Place the breasts between two sheets of parchment or wax paper, and pound with a meat mallet or rolling pin to 1/4- to 1/3-inch thickness. Cut across chicken into finger-like strips; set aside.

2. In a medium bowl, combine the buttermilk marinade ingredients, and blend well. Add the chicken strips; blend to coat them well. Cover and refrigerate for at least 1 hour or overnight.

3. When ready to fry, combine the rice flour dredge ingredients in another medium bowl.

4. Heat a Lodge 10- or 12-inch cast iron skillet for 1 to 2 minutes over medium heat. Add just enough oil to coat the bottom by about 1/4 inch. When the oil is hot (test by tossing a pinch of flour into the hot oil to see if it creates bubbles), commence with the next step.

5. Place one piece of chicken in the dredge, and coat it lightly and evenly; shake off any excess, and place it in the hot oil. You should see a line of bubbles form along the edges of the chicken. If you do, the oil is the proper temperature and you are ready to fry the rest of the chicken.

6. Quickly dredge the remaining chicken strips in the flour mixture in the same way. Add them to the hot oil, leaving about 1/2 inch of space between each strip; do not crowd the pan (you may need to fry them in batches). Fry until the bottoms are lightly browned and crisp to the touch, 4 to 5 minutes. Turn the strips over, and fry until the other side is golden brown, another 4 to 5 minutes.

7. Transfer the chicken to a paper towel-lined plate to drain. Test the strips to be sure the center is cooked through; it should be white, not pink. If the meat is still pink, finish cooking in a 400 degree F oven for 10 minutes.

(This recipe is excerpted from Cast Iron Nation: Great American Cooking from Coast to Coast, a new cookbook from Lodge Manufacturing, the country's sole producer of American-made cast iron cookware.)

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Reprinted with permission of Hearst Communications, Inc.