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Low Carb Southern Fried Chicken


In the South fried chicken is a staple as well as a comfort food. This lightened up version of the Southern classic has all the same great flavor without all the carbs!

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  • 3 to 6 cups vegetable oil, for frying
  • 3 large eggs
  • 1/4 cup heavy cream, may use water
  • 2 1/3 cups soy flour
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon poultry seasoning
  • 1 whole chicken, cut into 8 pieces, or 3 pounds chicken breasts, boneless
  • Salt and black pepper



Step 1

Preheat the oven to 350°F.

Place a deep, heavy pot over medium-high heat and fill with at least 1 inch vegetable oil for boneless chicken, or at least 2 inches for whole pieces. Heat the oil to 350°F. It’s very important to monitor and maintain the temperature, or the soy flour breading, as well as your oil, will burn. (Portable deep fryers are great for this recipe, but if you don’t have one, you can use a candy thermometer. Be careful!)

In a medium bowl, mix the eggs and cream to make an egg wash. In a larger bowl, mix the soy flour, salt, pepper, garlic powder, and poultry seasoning together to create the breading.

Season the chicken well with salt and pepper. Dip each piece first in the breading, then in the egg wash, then back in the breading again, making sure to coat well on all sides. Shake off any excess breading.

Carefully place the chicken pieces in the hot oil using a slotted spatula or spoon (wear mitts, please!) and fry until golden brown and crisp—usually just a few minutes is enough. Remove the chicken pieces and drain on paper towels.

Place the chicken pieces on a baking sheet. Boneless chicken breasts, if thinly cut, may cook all the way with frying alone, but a cut-up whole chicken will not. Because the soy flour browns long before the chicken is cooked, it’s best to finish the chicken by baking in the oven. Bake boneless chicken for 10 minutes, or chicken on the bone for 20 to 25 minutes. A meat thermometer inserted into the thickest part of the chicken should register at least 165°F. Serve immediately

Helpful Hints:

Ask your grocery store’s butcher to cut a whole chicken into the breasts, thighs, wings, and legs if you don’t feel confident enough to do it yourself.

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