Low Carb Air Fried Chicken
Ask anyone who is watching their carbs and calories and they will tell you about the food that they miss.
We love our fried chicken. However, fried chicken is not the most diet-friendly food item out there. It does after-all involve frying in oil thus, overtaking much of the benefits of eating chicken. We can still enjoy a different kind of ‘fried chicken’
Air fryers are an efficient way to fake the taste of about anything that can be fried.
I got an air fryer after my, forever watching his diet, son requested fried chicken for his birthday. It was his one indulgent food that he missed most as he is somewhat of a body builder and thus, has to avoid the world of fried anything. So, I got an air fryer and made him his chicken. By the way, I was thrilled to find plenty of easy to use air fryers at good prices on Amazon. I love that you do not have to spend a lot of money on these to get good results.
Making this chicken low carb is easier than you may think.
A while back I posted a recipe for baked fried chicken . That recipe is the basis for this one however, this recipe has a few tweaks to it in order to adjust for the air frying, and of course, my son. You can easily follow that recipe as well.
Fried chicken is known for it’s breading.
In order to ‘fake’ that breading I am using a combination of low carb flour (Carbalose) and an old fashion hack.
Carbalose is a lower carb flour that can be used. This Carbalose flour is used as a wheat flour substitute because it behaves like wheat flour. It is made mostly from wheat, yet, lacks most non-fiber carbohydrates. When Carbalose is used in place of wheat flour it adds 80% less carbs. I use Carbalose often when I bake.
The good old fashion hack that I use is a familiar one.
I used good old fashion Shake and Bake that has been mixed with my Carbalose. We add Shake and Bake to this recipe because it has the seasonings already added to it. Because we are combining it with the Carbalose, we are in a sense, thinning out the carbs that comes with the Shake and Bake. Once serving of Shake and Bake has about 5 neg grams of carbs in it before we thin it out. You can find Shake and Bake on Amazon. They have a variety of flavors beyond the original that I used. Be sure to check the carbs before selecting the one that is best for you.
I am also using chicken tenderloins for this recipe
Folks who use an air fryer learn early on that you cannot overload the basket in it. Overloading the basket will impede the flow of air and thus, delay the baking process. When you are are dealing with chicken, it is important that it is well cooked. As a consequence, if you are wanting to cook more than 6-8 tenderloins at a time. If you are using chicken breasts, two – three breasts at a time. Check your local store to see what is available for you.
Flipping the chicken over mid way through baking is also essential.
You will need to open the fryer basket and flip the chicken over to let it bake evenly. If your chicken is over-lapping, you will need to rearrange it as well at this time. We need to flip the chicken in order to allow it to bake evenly. Also, we need to not over-lap the chicken for the same reason. Place the chicken flat in the basket without over-lapping them.
The recipe for Low Carb Air Fried Chicken
What you will need to make this recipe.
- Chicken tenderloins- 6-8, rinsed .
- Carbalose- 1/2 cup, see post for details
- Shake and Bake- one package, I use original
- Egg- 1 beaten
- Greek Yogurt- 1/4 cup
- Optional- Parmesan cheese- 1/4 cup and/or oil spray.
How to make this recipe.
- Preheat ypur air fryer to 380f
- Combine together your Carbalose and Shake and Bake in the bag. This bag is provided with the Shake and Bake. You can optionally use a zip top gallon bag as well. Set this bag aside.
- In a shallow bowl that will be used for dredging, whisk together your egg and yogurt.
- The next step for you is to line a cookie pan with wax or parchment paper. You will not be baking with this as it will simply be used as a work area. An alternative would be to use a large cutting board that you can easily wash as well.
- Work with one piece of chicken at a time. For each piece of chicken, first dredge it in the egg and yogurt mix and then place it into the bag and shake in order to coat it. Place your chicken piece on your prepped work place and continue on to your next piece of chicken.
- When you are done coating each piece of your chicken, you can spray it with vegetable oil and/or sprinkle the Parmesan cheese (both optional) on and then place the chicken into the air fryer. Do not overlap the chicken as this will hinder the cooking process.
- Cook your chicken for 7 minutes flip it over and then cook for another 6 minutes. When the fryer has finished cooking, check the chicken to assure it has fully cooked. If it has not then resume cooking in increments of 2 minutes until done, flipping between cooking. Cooking time really depends a lot on the size of the chicken thus, it can vary.
- Serve with your favorite condiments or dips.
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