Before I get to the recipe, one subject that requires attention when cooking with oil: the smoke point.
Wtf does “smoke point” mean? The smoke point of an oil is the temperature at which begins to smoke and oxidize (break down into free fatty acids). When an oil starts to smoke it will adapt a burnt, bitter flavour due to substance released called acrolein. Toxic compounds called polar compounds may also be released as a byproduct of the breakdown of that oil as it’s exposed to heat, and these compounds have been linked to cellular damage thought to lead to Alzheimer’s, Parkinson’s disease and cancer.
I think it is very important that you know the smoke point of oils that you are using in your kitchen, not only to choose the appropriate oil to get the best flavour in a dish, but also for health reasons. Because if you are roasting brussels sprouts in the oven at 400° using olive or flax oil for example, you are actually doing harm. Not mentioning this for you to be fearful of oils and think of them as being cancerous, however I just need to stress how important it is for health and longevity!
I chose to use avocado oil for this recipe as it is neutral tasting, and is known for its high smoke point of 500°F (260°C) making it perfect for these chicken strips that are shallow fried at high heat.
Okay thanks for hanging out and reading about smoke points! Now.. about the recipe! These chicken fingers aren’t like all those other kinds of chicken fingers.. They’re healthy chicken fingers!! This recipe is gluten and dairy free making it perfect for those with sensitivities or food allergies and uses minimal ingredients. I would never argue and say that frying food is “healthy” per se, I will argue that the use of avocado oil makes them a much healthier alternative compared to frying them in a low quality oil and the ingredients used in the recipe are super clean baby!
Reasons why you will love this recipe:
- They’re chicken strips! Seriously.. who doesn’t love chicken strips?
- A lot of store bought chicken strips are contaminated with gluten or dairy and these are gluten and dairy free so they are great for those with allergies or sensitivities.
- They are rich in protein that keeps you full and feeds your muscles.
- They are fried in avocado oil which is a much healthier and option compared to refined vegetable oil.
- They are perfect for serving as finger food at parties!
- The honey mustard dip is perfectly spicy, sweet and pairs perfectly with the strips.
I think that one food we call all agree that everyone absolutely loves, is chicken fingers. Those little juicy strips of deliciousness bring together the picky eaters and the die hard food lovers. Make these delicious rice krispie chicken strips which are a much healthier alternative to store bought or fast food chicken strips!
- To bake the chicken instead of frying: Preheat oven to 425° and arrange a metal cooling rack on a baking sheet, and spray rack with cooking oil. Follow all directions up to (and including) step 5. Arrange chicken strips on the rack and bake for 10 minutes. Flip chicken strips and cook on the other side for an additional 10 minutes, or until internal temperature is 165°.
- You can use all purpose gluten free flour, quinoa or cassava flour. I have not tried any other kind of flour, but I am assuming the brown rice flour would also work.
- I prefer to use a thermometer to check the internal temperature of the chicken, which should be at 165°C. If you do not have a thermometer, check for doneness by removing chicken from oil for one moment, and make a small slit in the chicken with the knife to see if there is an pink. Cooked chicken will have clear juices.
Delicious Rice Krispie Chicken Strips with Honey Dijon Mustard
- May 19, 2020
- 45 min
- Print this
- 1/4 C gluten free flour
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1 egg
- 1/4 C milk (I used plant based)
- 2 chicken breasts (approximately 1lb)
- 2 1/2 C rice krispies
- 1/2 C avocado oil (for frying the chicken)
- honey dijon mustard:
- 1/4 C grainy dijon mustard
- 1/4 C honey
- 1/4 C mayo
- Step 1
- In a small bowl, mix together flour with paprika, garlic powder, onion powder, sea salt and pepper.
- Step 2
- In a separate bowl, whisk eggs and milk together.
- Step 3
- Pour rice krispies into another bowl, then arrange the flour, egg wash and rice krispies in an assembly line.
- Step 4
- Slice chicken lengthwise into 1 inch thick strips (you should get around 10-12 strips).
- Step 5
- Dredge the chicken strips in the flour. Then, one by one, dip chicken strips into egg wash. Allow excess egg to drip off, then transfer to the rice krispies and roll to coat chicken coat evenly.
- Step 6
- To fry the chicken: Heat oil in a frying pan over medium heat until 350°. Gently arrange chicken strips into hot oil, working in batches and being sure not to over crowd the frying pan. Cook the chicken until golden brown, (approximately 4-6 minutes), then flip and cook on the other side for another 4 minutes, or until internal temperature of 165°. Arrange chicken on a cooling rack or a plate lined with paper towel.
- Step 7
- To make the honey dijon mustard: whisk together the mustard, honey and mayo until well combined.
- Step 8
- Serve chicken strips hot with the honey mustard dressing on the side for dipping!