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FODMAP shake and bake chicken
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4.34 from 9 votes

[FODMAP] Homemade Shake 'n Bake Chicken

Sometime Don't you just want shake and bake?
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Dinner
Cuisine: American
Keyword: Chicken
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

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.
    Mortar and Pestle grinding up Pork Rind
  • 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