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Starch-free Chicken Nuggets

Updated: Mar 14, 2022

These chicken nuggets are easy to make, so tender and flavorful, and a perfect lunch or dinner option! Even better, they are starch-free, gluten-free, dairy-free, and low-fodmap.

Allergy-Friendly and Delicious

When Lauren is having a UC flare, we have to reign in her diet and give her only easily digestible, low-starch foods to help her body reduce the inflammation. Modifying her diet and giving her liver support supplements does wonders for her flare. We can usually stop a flare within days using this protocol.

One of the go-to foods we give her when she's flaring is chicken. While baked chicken is an ideal healing food, Lauren usually turns up her nose to it. As with many teens, she loves chicken nuggets.

So, this starch-free "fried chicken" recipe settles her cravings yet goes easy on her digestion.

Starch-free Fried Chicken

  • 1 pound of chicken tenders, thawed

  • 1 egg, lightly beaten

  • 1 tsp. salt

  • 1/2 tsp. black pepper

  • large bag of pork rinds (check ingredients to make sure they contain no onion or garlic) (We like Mac's Pork Skins)

  • Be sure chicken has any liquid drained off of it before starting. Pat the chicken dry.

  • Cut the chicken into bite-sized pieces

  • Combine the egg, salt, and pepper.

  • Place the chicken in the egg mixture and let it sit 30 minutes to an hour.

  • Thoroughly crush the pork rinds. (We put the rinds in a zip-lock bag and crush them with a mallet until they're fine.)

  • Dip the chicken in the egg mixture, then in the rinds - making sure it's thoroughly covered.

  • Fry in olive oil in small batches (do not overcrowd) over low to medium heat. Fry on each side until nuggets are lightly browned - for a total of about 8 minutes.

  • Drain on paper towels.

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