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Recipes | 28 by Sam Wood
founder, IQS
 

Sarah’s KFC

I Quit Sugar - Sarah Wilson's KFC
  • 2 servings
  • Prep - 40 mins
    Cooking - 45 mins
  • Total - 1 hour 25 mins
I Quit Sugar - Sarah Wilson's KFC

ou won’t want to touch the one with secret herbs and spices after tasting this finger-lickin’ version, made with secret (disguised) extra-dense nutrition.  

Servings: 2
Preparation: 40 mins
Cooking: 45 mins

Ingredients

  • 1/4 cup buttermilk.
  • 2 teaspoons Dijon mustard.
  • 1 clove garlic, minced.
  • 500 g chicken drumsticks (about 4 large).
  • 1/4 cup gluten-free plain flour (or regular plain flour if you prefer).
  • 1/2 teaspoon baking powder.
  • 1 tablespoon sesame seeds.
  • 1 teaspoon smoked paprika.
  • 1/4 teaspoon sea salt.
  • 1/4 teaspoon freshly cracked black pepper.
  • olive oil cooking spray (optional).

Quick Coleslaw

  • 200 g pre-packaged coleslaw mix.
  • 2 teaspoons full-fat whole egg mayonnaise.

Green Mash

  • 1 medium (150g) potato, peeled and cut into quarters.
  • 1/2 cup frozen peas.
  • 1/2 small (175g) head broccoli, stalk chopped into 1cm cubes and florets roughly chopped.
  • 2 teaspoons butter.
  • sea salt and freshly cracked black pepper, to season.

Directions

1. Prepare the chicken by whisking the buttermilk with the mustard and minced garlic in a large glass bowl until well combined. 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 (approximately 45 minutes), turning halfway through cooking.

3. While the chicken is cooking, make the Green Mash by placing the potato and broccoli stalk in a saucepan of 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. Toss until slaw is evenly coated in mayonnaise.

5. Once chicken is cooked, serve two drumsticks with half of the Green Mash and half of the Quick Coleslaw. Place the rest into a container to have for lunch tomorrow.


Note

Soaking the chicken in buttermilk helps keep the meat juicy during baking. You can easily make your own buttermilk by mixing ¼ cup of whole milk with 1 tablespoon of lemon juice and set aside for 5 minutes.

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

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

ou won’t want to touch the one with secret herbs and spices after tasting this finger-lickin’ version, made with secret (disguised) extra-dense nutrition.

Ingredients

  • 1/4 cup buttermilk.
  • 2 teaspoons Dijon mustard.
  • 1 clove garlic, minced.
  • 500 g chicken drumsticks (about 4 large).
  • 1/4 cup gluten-free plain flour (or regular plain flour if you prefer).
  • 1/2 teaspoon baking powder.
  • 1 tablespoon sesame seeds.
  • 1 teaspoon smoked paprika.
  • 1/4 teaspoon sea salt.
  • 1/4 teaspoon freshly cracked black pepper.
  • olive oil cooking spray (optional).

Quick Coleslaw

  • 200 g pre-packaged coleslaw mix.
  • 2 teaspoons full-fat whole egg mayonnaise.

Green Mash

  • 1 medium (150g) potato, peeled and cut into quarters.
  • 1/2 cup frozen peas.
  • 1/2 small (175g) head broccoli, stalk chopped into 1cm cubes and florets roughly chopped.
  • 2 teaspoons butter.
  • sea salt and freshly cracked black pepper, to season.

Directions

1. Prepare the chicken by whisking the buttermilk with the mustard and minced garlic in a large glass bowl until well combined. 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 (approximately 45 minutes), turning halfway through cooking.

3. While the chicken is cooking, make the Green Mash by placing the potato and broccoli stalk in a saucepan of 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. Toss until slaw is evenly coated in mayonnaise.

5. Once chicken is cooked, serve two drumsticks with half of the Green Mash and half of the Quick Coleslaw. Place the rest into a container to have for lunch tomorrow.

Note

Soaking the chicken in buttermilk helps keep the meat juicy during baking. You can easily make your own buttermilk by mixing ¼ cup of whole milk with 1 tablespoon of lemon juice and set aside for 5 minutes.

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

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