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Recipes | 28 by Sam Wood
founder, IQS
 

Sarah’s Crispy KFC

By Sarah Wilson: I Quit Sugar For Life

I Quit Sugar - KFC by Sarah Wilson
  • 6 servings
  • Prep - 20 mins
    Cooking - 45 mins
  • Total - 1 hour 5 mins
I Quit Sugar - KFC by Sarah Wilson

 

Servings: 6
Preparation: 20 mins
Cooking: 45 mins

Ingredients

  • 3/4 cups buttermilk.
  • 1 1/2 tablespoon Dijon mustard.
  • 2 cloves garlic, minced.
  • 12 chicken drumsticks (you can also use chicken thighs if you like).
  • 1 cup plain flour, gluten-free if you prefer.
  • 1 1/2 teaspoon baking powder.
  • 1/2 cup sesame seeds.
  • 3 teaspoons paprika.
  • 1 1/2 teaspoon sea salt.
  • 1 1/2 teaspoon freshly ground black pepper.
  • olive oil cooking spray (optional).

Green Mash

  • 3 medium (150g each) potatoes, peeled and cut into quarters.
  • 1 medium (350g) head of broccoli, stalk chopped into 1cm cubes and florets roughly chopped.
  • 1 1/2 cup frozen peas.
  • 2 tablespoons butter.
  • sea salt and freshly ground black pepper, to season.

Quick Coleslaw

  • 300 g (5 cups) pre-packaged coleslaw mix.
  • 1/4 cup full-fat whole egg mayonnaise.

Directions

1. Prepare the chicken by whisking the buttermilk with the mustard and minced garlic in a large glass bowl until well blended. Add the chicken and turn to coat, then cover and marinate in the fridge for 30 minutes or leave to marinate overnight.

2. Preheat the oven to 200°C / 400°F / Gas Mark 6 and line a baking tray with baking paper. Put the flour, baking powder, sesame seeds, paprika, salt and pepper into a medium-sized zip-lock bag. Shake 1 or 2 pieces of the marinated chicken at a time in the bag until coated. Shake off any excess flour and place the chicken on the prepared baking tray. Spray the chicken pieces lightly on both sides with olive oil. Place into the oven and bake until golden brown and no longer pink in the centre, about 45 minutes, turning halfway through cooking.

3. While the chicken is cooking, make the Green Mash by placing the potatoes and broccoli stalk in a saucepan of cold water over high heat. Bring to the boil, then reduce to a rolling simmer and cook for about 10 minutes or until the potatoes are tender. Add the peas and broccoli florets and cook for another 3 minutes or until just tender, then drain and add the butter. Mix well, then mash the lot using a fork. Season with salt and pepper and set aside.

4. To make the Quick Coleslaw combine the coleslaw mix and mayonnaise together in a small bowl.


Note

Soaking the chicken in buttermilk helps keep the meat juicy during baking. You can easily make your own buttermilk by mixing 3/4 cup of whole milk with 3 tablespoons of lemon juice and set aside for 5 minutes.

Paleo options: Replace buttermilk with coconut milk. Omit the mayonnaise from the Quick Coleslaw and toss a squeeze of lemon juice and 1/4 mashed avocado through the coleslaw. Swap the butter in the Green Mash for olive oil.

Can't find a good-quality mayo? Try our Homemade Mayonnaise recipe.

Prefer to just cook for one? Prepare the original version of the recipe, which can be found here.

I Quit Sugar - KFC by Sarah Wilson

For dessert, have a try of these Molten Peanut Butter 'n' Jelly Brownies from our Chocolate Cookbook Volume II Click the image to be taken to the recipe.

Molten Peanut Butter 'n' Jelly Brownies

Ingredients

  • 3/4 cups buttermilk.
  • 1 1/2 tablespoon Dijon mustard.
  • 2 cloves garlic, minced.
  • 12 chicken drumsticks (you can also use chicken thighs if you like).
  • 1 cup plain flour, gluten-free if you prefer.
  • 1 1/2 teaspoon baking powder.
  • 1/2 cup sesame seeds.
  • 3 teaspoons paprika.
  • 1 1/2 teaspoon sea salt.
  • 1 1/2 teaspoon freshly ground black pepper.
  • olive oil cooking spray (optional).

Green Mash

  • 3 medium (150g each) potatoes, peeled and cut into quarters.
  • 1 medium (350g) head of broccoli, stalk chopped into 1cm cubes and florets roughly chopped.
  • 1 1/2 cup frozen peas.
  • 2 tablespoons butter.
  • sea salt and freshly ground black pepper, to season.

Quick Coleslaw

  • 300 g (5 cups) pre-packaged coleslaw mix.
  • 1/4 cup full-fat whole egg mayonnaise.

Directions

1. Prepare the chicken by whisking the buttermilk with the mustard and minced garlic in a large glass bowl until well blended. Add the chicken and turn to coat, then cover and marinate in the fridge for 30 minutes or leave to marinate overnight.

2. Preheat the oven to 200°C / 400°F / Gas Mark 6 and line a baking tray with baking paper. Put the flour, baking powder, sesame seeds, paprika, salt and pepper into a medium-sized zip-lock bag. Shake 1 or 2 pieces of the marinated chicken at a time in the bag until coated. Shake off any excess flour and place the chicken on the prepared baking tray. Spray the chicken pieces lightly on both sides with olive oil. Place into the oven and bake until golden brown and no longer pink in the centre, about 45 minutes, turning halfway through cooking.

3. While the chicken is cooking, make the Green Mash by placing the potatoes and broccoli stalk in a saucepan of cold water over high heat. Bring to the boil, then reduce to a rolling simmer and cook for about 10 minutes or until the potatoes are tender. Add the peas and broccoli florets and cook for another 3 minutes or until just tender, then drain and add the butter. Mix well, then mash the lot using a fork. Season with salt and pepper and set aside.

4. To make the Quick Coleslaw combine the coleslaw mix and mayonnaise together in a small bowl.

Note

Soaking the chicken in buttermilk helps keep the meat juicy during baking. You can easily make your own buttermilk by mixing 3/4 cup of whole milk with 3 tablespoons of lemon juice and set aside for 5 minutes.

Paleo options: Replace buttermilk with coconut milk. Omit the mayonnaise from the Quick Coleslaw and toss a squeeze of lemon juice and 1/4 mashed avocado through the coleslaw. Swap the butter in the Green Mash for olive oil.

Can't find a good-quality mayo? Try our Homemade Mayonnaise recipe.

Prefer to just cook for one? Prepare the original version of the recipe, which can be found here.

I Quit Sugar - KFC by Sarah Wilson

For dessert, have a try of these Molten Peanut Butter 'n' Jelly Brownies from our Chocolate Cookbook Volume II Click the image to be taken to the recipe.

Molten Peanut Butter 'n' Jelly Brownies