'Breaded' / K.F.C.* Chicken Fillets
K.F.C.* Chicken Fillets
Keto Fitness Club
*Keto Fitness Chicken!
Makes 4 portions.
Chicken breast fillets, baked - each portion contains: 281 Calories / 2.8g Carbs / 41.4g Protein / 10.4g Fat
Chicken thigh fillets, baked - each portion contains: 357 Calories / 1.7g Carbs / 32.7g Protein / 23.6g Fat
600g Chicken Mini Fillets or Chicken Thigh Fillets
80g Milled Linseed
Seasoning & spices of choice - we like to use garlic powder and smoked paprika
If frying: 400-500g Lard or Cooking Coconut Oil (this version of coconut oil has no taste or smell - we usually get the KTC brand from Morrisons)
If you're baking these, preheat the oven to 190°C.
Beat the egg in a small, shallow tub.
in a separate bowl, combine the seasoning and milled linseed.
Drop one fillet (these can be kept whole or chopped into smaller pieces) at a time into the egg.
Remove the fillet from the egg using a fork and allow any excess to drip back into the tub.
Place the fillet into the linseed mix and, using a different fork, turn the chicken over to coat both sides.
Using a fork, remove the fillet from the coating and place on a baking tray. Repeat until all the fillets are covered.
Bake the fillets for around 15-18 minutes. Ensure all chicken is fully cooked before serving.
Use small fillets for this (not thighs).
Heat the lard / cooking coconut oil in a large pan over a medium-high heat. If you have a thermometer, the oil should be around 190°C.
Add 2 or 3 pieces of chicken at a time to prevent the oil from cooling down too quickly.
If the oil is too hot, the chicken will discolour too quickly. if it's too cold, the coating will come off and the chicken will sink.
The fillets will take around 6 minutes to fully cook. Remove them from the pan with a slotted spoon and place them on kitchen towel to absorb any excess oil.
Ensure all chicken is fully cooked before serving.
Nutrition per serving
Calories 281, Carbs (net) 2.8 grams, Protein 41.4 grams, Fat 10.4 grams