Fried Chicken

A low FODMAP fried chicken with bone-in pieces soaked in lactose-free milk and lemon juice and fried in a paprika, thyme, and cayenne gluten-free flour coating.

Prep 25 min

Cook 50 min

Serves 6

Gluten-free

Ingredients

Buttermilk soak

• 2 cups (480 ml) lactose-free milk
• 2 tablespoons lemon juice
• 2 teaspoons fine salt
• 1 teaspoon hot sauce made without garlic (such as Tabasco Original)
• 3 lb (1.4 kg) bone-in chicken thighs and drumsticks (about 10 pieces)

Coating

• 1 1/2 cups (210 g) gluten-free flour blend
• 1/2 cup (60 g) cornstarch
• 2 teaspoons fine salt
• 2 teaspoons paprika
• 1 teaspoon black pepper
• 1 teaspoon dried thyme
• 1/2 teaspoon cayenne pepper
• 1/8 teaspoon gluten-free asafoetida (optional)

For frying

• About 6 cups (1.4 L) peanut or canola oil

Instructions

Soak

1. Stir the lemon juice into the lactose-free milk and let it stand for 5 minutes, until slightly thickened. Whisk in the salt and hot sauce.
2. Add the chicken, turn to coat, cover, and refrigerate for at least 4 hours or up to 12 hours.

Coat

1. Whisk the flour blend, cornstarch, salt, paprika, pepper, thyme, cayenne, and asafoetida in a wide bowl.
2. Lift each piece of chicken out of the soak, let the excess drip off, and press it firmly into the flour on all sides. Set on a wire rack and let rest 10 minutes so the coating sets. Discard the leftover soak.

Fry

1. Pour oil into a heavy Dutch oven to a depth of 1 1/2 inches, keeping it no more than halfway up the pot. Heat to 350°F (175°C) on a deep-fry thermometer.
2. Fry 4 or 5 pieces at a time, turning every few minutes, for 12 to 15 minutes, until deep golden and the thickest piece reads 165°F (74°C) at the bone. Keep the oil between 300 and 325°F (150 and 165°C) while frying.
3. Drain on a wire rack set over a baking sheet. Bring the oil back to 350°F (175°C) before the next batch. Keep finished chicken warm in a 200°F (95°C) oven.

Tips & Substitutions

• Use a thermometer for the oil and the chicken. Oil that is too hot browns the crust before the meat cooks through; too cool and the coating soaks up oil.
• Read the hot sauce label. Tabasco Original is vinegar, peppers, and salt. Many other brands add garlic powder.
• Oven-fried version. Brush the coated pieces with oil and bake on a rack at 425°F (220°C) for 40 to 45 minutes, until 165°F (74°C) at the bone.
• Boneless chicken. Boneless thighs fry in 6 to 8 minutes.
• Serve it with slaw. Coleslaw and mashed potatoes round out the plate.

Why This Works

Lactose-free buttermilk. Regular buttermilk is high in lactose. Lactose-free milk soured with lemon juice gives the same tangy, tenderizing soak.

Gluten-free flour and cornstarch. The blend coats evenly, and the cornstarch keeps the crust crisp after frying.

Seasoning without garlic powder. Paprika, thyme, cayenne, and an optional pinch of asafoetida bring the savory flavor that garlic powder usually adds.

Storage

Refrigerate leftover fried chicken within 2 hours, covered, for up to 3 days. Reheat on a rack in a 375°F (190°C) oven for 15 to 20 minutes, until it reaches 165°F (74°C) and the crust crisps again. Let the frying oil cool completely before straining or discarding it.