Low fodmap, KFC style chicken

I’ve forever been the tummy ache queen, having had stomach pains from when I was a baby. After I had my appendix whipped out aged six, we decided to try cutting out food groups to see if that helped. It became glaringly obvious that gluten was a big no, no.

Back then, gluten free diets weren’t really a ‘thing’ so the free from options at supermarkets were pretty rubbish. It meant cutting out lots of normal day to day foods from my diet, my beloved fish fingers being one of them!

My dad (what a legend) decided to get creative in the kitchen and figured out how to make gluten free fish fingers by using crushed up cornflakes as the crumb. It was surprisingly effective and almost identical to the freezer friend we all know and love.

I’ve taken his recipe and adapted it to chicken so that us fodmappers don’t have to miss out on our fast food fave… enjoy!

Ingredients

  • 2-3 chicken breasts (this will also work for fish or prawns)
  • 1 bowl of cornflakes, crushed up into small bits
  • 125g gluten free flour
  •  1 egg, whisked
  • 1 tsp black pepper,
  • 1 tsp cayenne
  • 1 tsp smoked paprika
  • 1 tsp salt
  • 1 tsp oregano
  • 1 tsp celery salt
  • 1 tsp powdered mustard

Method

  1. Dice the chicken up into bite sized pieces (or you can do strips if you prefer).
  2. Mix the flour with the spices and then coat the chicken lightly with the flour mix.
  3. Dip the individual pieces of chicken into the whisked egg then straight away into the crushed cornflakes, making sure they’re coated evenly.
  4. You can either bake the chicken in the oven at 200c/gas mark 6 on a greased baking tray for 25 minutes or deep fry it using a deep fat fryer or a pan with enough hot oil to cover the chicken. The timings will obviously depend on how big you cut the chicken, so make sure you check it’s cooked all the way through before serving.

Enjoy!

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Gluten and Dairy Free Pancakes

Lately this pancake has turned into somewhat of a craze in the health world as a super yummy, protein packed meal! They’re stupidly easy to make and taste exactly like normal pancakes (honestly!) with a hint of banana. This year I’ve had to give up having wheat and dairy in my diet and one of the worst parts was the thought of missing out on pancake day. Luckily a lovely friend of ours gave us this recipe and suddenly the world seemed a brighter place! I have tried a lot of substitute recipes in the past for different meals but this one has by far been the most impressive. I like to add a sprinkling of cinnamon and a few drops of vanilla essence to really make these pancakes stand out, but if I’m honest they’re perfection even without these extras.

I like to serve these the traditional way, with a sharp squeeze of lemon and a pinch of sugar, but they’d be great with a drizzle of maple syrup and hot, crispy bacon or anything else you may fancy!

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 Serves 2-3 

Ingredients
1 mashed, super ripe banana
2 eggs

Method

Use a fork to mash the banana. In a separate bowl, whisk up the eggs then mix the two ingredients together (if you’re pushed for time you can use an electric whisk). If your want to add in any extras, such as cinnamon or vanilla, mix these in too! Next, prepare your pan by pouring in a little oil of your choice and putting it on a low/medium heat. Add your pancake mixture in your desired amount to the pan,then let it set for around 30 seconds (or when the middle starts to bubble) then flip it and fry for another 30(ish) seconds! Repeat until you have no mixture left. Serve with your favourite toppings and don’t be surprised if you decide to make some more for seconds!