Huge shout out to Rock Recipe’s for inspiring this recipe. Of course we had to modify it to make it FODMAP friendly but this really has a lot of flavour and I think you’ll love it. Bone in is always better. If you use large thighs you’ll need a little more time on the cook time.
[FODMAP] Homemade Shake ‘n Bake Chicken
Sometime Don’t you just want shake and bake?
Servings: 6 Chicken thighs
Calories: 319kcal
Ingredients
Dry Ingredients
- 1 package pork rinds ~70g of pork rinds, or you can just use regular gluten free breadcrumbs. (Pork rinds add more flavour!)
- 1 tbsp corn starch
- 1 tsp finely ground black pepper
- 1 tbsp fine salt
- 1 tsp low FODMAP chilli powder
- 1 tsp ground dry oregano
- 1 tsp ground dry thyme
Wet Ingredients
- 1 tbsp onion infused oil
- 1 tbsp garlic infused oil
- 6 pieces Chicken Thigh
Equipement
Instructions
- Turn the over on to 400f
- Get out your mortar and pestle and grind up the Pork Rinds. You really want this finely grinded. Big chunks aren’t good.
- Combine all the dry ingredients into your Large Ziplock bag
- Coat chicken with the Garlic/Onion oil. I think it’s easy to paint on with a cooking brush but my partner just puts the oil on a plate and rolls it in the oil.
- One piece of chicken at a time, put the chicken in the large Ziplock bag. Close the bag keeping as much air in the bag as you can. Shake! (I find a bag with more air in it, makes it easier to shake.)
- Repeat for all the chicken.
- Place the chicken in the oven for 40 mins.
Nutrition
Sodium: 1336mg | Calcium: 11mg | Vitamin C: 1mg | Vitamin A: 90IU | Fiber: 1g | Potassium: 232mg | Cholesterol: 115mg | Calories: 319kcal | Trans Fat: 1g | Saturated Fat: 6g | Fat: 25g | Protein: 21g | Carbohydrates: 2g | Iron: 1mg
Wow, crazy, I never knew about pork rinds…this was great but a little weird…. before I tried it.
I couldn’t find pork rinds so I just used gluten free bread crumbs it was awesome!
Used gf breadcrumbs instead of bacon rinds and blended it all up Ina food processor. Worked good.
Pork rinds? nope. But I did use gluten free bread crumbs and it was amazing. Thank you so much, I’ve been looking for a recipe like this!
where do you get port rinds?
Just used gf panko instead of pork rinds. Great flavour. (Used tbsp of oregano and thyme)
OK Pork rinds are weird.. but actually not bad…. still feel weird about it, and ashamed. (but I would eat it again.)
Wow, great flavour.
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This is a really good recipe. The proportions of flour, breadcrumbs, and cornstarch result in a nicely textured crust that stays on. I made a small change in the seasoning so I can’t comment on the taste of the recipe as written. For my taste, I reduced the poultry seasoning to 1 tsp and used seasoned salt instead of regular salt. I added a little extra regular salt to taste. I had run out of paprika so mine turned out a little pale but donāt think that made a difference in taste. I also added a pinch of cayenne. If you have time brine the chicken it makes a difference. In my oven, it took 50 minutes. My family loved it. This is a keeper.
Wow, doubled the oregano and thyme, also marinades first with garlic infused oil, thyme, oregano, soya sauce. Great meal!