JEFFtucky Fried
PORTIONS PER SERVING
Chicken with Slaw
INGREDIENTS
100-200 grams boneless
skinless chicken pieces or firm
tofu, diced
½ cup buttermilk or almond milk
½ tsp paprika
½ tsp garlic powder
½ tsp onion powder
50 g pork crackling or Panko
bread crumbs
¼ cup almond flour or cake flour
1 egg or egg replacer
2 cups coleslaw mix
¼ cup yogurt or soy yogurt
1 lemon
Get your ingredients & preparation done
beforehand so that you can cook along!
PROTEIN STARCH FAT VEG
3-4 0-1 0-1 2
SERVES 1
PREPARATION
Prep veg, slice and dice as need and set aside
Marinade your chicken or tofu pieces in seasoned
buttermilk or almond milk for 1-2 hours or overnight
Equipment needed: Airfryer or baking sheet and mixing
bowls
METHOD
1. Combine the slaw, yogurt and lemon juice in a mixing
bowl, season with salt and pepper, mix well and set aside.
2. If using pork crackling, add to a blender and blitz to a
fine crumb. Pour into a bowl. If using Panko
breadcrumbs substitute this step and add the crumbs to
a bowl.,
3. In another bowl add your choice of flour and combine
with the spices, season with salt and pepper. In a third
bowl beat the egg or combine your egg replacement
with water.
4. Remove the chicken or tofu pieces from the buttermilk,
shake off any excess buttermilk and lay in the seasoned
flour mix to coat well. If you have the time this can be
done ahead and left in the fridge for 30-60 minutes.
5. Add the floured chicken/tofu pieces to the egg bath
then dip in the pork or bread crumbs and set aside.
6. Heat your airfryer or oven to 200C and prep a non
stick surface. Lay the chicken/tofu on the baking tray or
basket.
7. In the airfryer cook for 10-12 minutes, in the oven cook
for 15-20, turning half way.
ADDITIONAL INFO
This week we are reinventing a treat meal favorite. Choose to go chicken or
vegetarian and crumb with a low carb (crackling and almond flour) or low fat
(breadcrumbs and flour) option. For our JEFFERS on a challenge, females use
150 g of protein and males 200g.
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