Crispy Gluten-Free Chicken Nuggets
Crispy Gluten-Free Chicken Nuggets are a delicious, family-friendly meal that’s easy to prepare and perfect for those following a Low FODMAP, gluten-free diet. The nuggets are made with tender chicken thighs, or tenderloins.
Equipment
- 1 Wok, Dutch Oven, or Pan for Frying.
Ingredients
- 2.5 lbs Chicken Thighs or Chicken Tenderloin (for chicken tenders)
Dry Ingredients
- 1.5 cup Corn Starch
- 3/4 cup Gluten-Free All Purpose Flour
- 4 tbs cayenne pepper (for spicy)
Wet Ingredients
- 3 L Eggs
- 4.5 tsp Sea Salt or Course Salt
- 2 tsp 16 Mesh Black Pepper. If using Fresh Ground Pepper +1 tsp.
- 3 tbsp oil
- 3-4 cup Oil for Frying
- 2 tbsp Cayenne Pepper (For Spicy Chicken) Cayenne pepper can be moderate to high in fructose, but one tablespoon is considered low-FODMAP. However, capsaicin, the chemical that gives cayenne its spicy flavor, is not well-tolerated by many people with IBS. You should test whether you can tolerate the capsaicin in cayenne pepper.
Instructions
- Heat the oil in a wok over medium-high heat until it reaches the ideal frying temperature, recommended between 375 °F and 400 °F. While the oil heats up, continue with the next steps.
- Trim and cut the chicken into evenly sized pieces, similar to nuggets. You can also use tenderloins for making tenders. Set aside, keep cool.
Dry Ingredients
- In a bowl, mix together Cornstarch and Flour.
Wet Ingredients
- In a separate medium-sized bowl, mix together the egg, salt, pepper, and 3 tablespoons of olive oil. Mix thoroughly.
- Dip chicken pieces into the wet mix, then into the dry mix. Shake off excess.
- Carefully add the chicken in small batches to the hot oil in the wok or pan and cook for 3–5 minutes, or until golden brown. Be careful not to overcook. Internal temp should be at least 165 F.
- When the chicken is fully cooked, remove it from the oil and place it on a paper towel to drain. Set aside, continue till all chicken is fried.
- Let the chicken rest for 5–10 minutes. This allows the juices to redistribute, resulting in a more tender and juicy bite. Once rested, serve the chicken with your favorite dipping sauce!
Notes
You can use these nuggets for your Orange Chicken as well!