Allergy Friendly Oven Fried Chicken



“Buttermilk” Oven-Fried Chicken


Serves 4 to 6

Free of: Gluten and all top allergens.

Oven-baked chicken is much lower in fat, but the skin never fully crisps like deep-fried chicken. The solution: remove the skin – cutting fat even further. This allows the chicken to better absorb the marinade, for the breading to adhere to the surface, and it creates a much better texture when served at room temperature or cold.


1 cup (250 mL) plain rice milk

1 1/2 tbsp lemon juice

2 garlic cloves, minced or crushed

1/2 tsp + big pinch salt, divided

freshly ground pepper

3 tbsp olive oil

3 pounds (1.5 kg) chicken parts – drumsticks, thighs and bone-in split breasts (cut in half crosswise), skin removed.

3 cups (710 mL) gluten-free corn flakes (such as Erewhon brand) or 1 cup gluten-free bread crumbs (I use Ener-G)

1/2 cup (120 mL) dairy-free, soy-free mozzarella cheese alternative (I use Daiya)

1/4 tsp cayenne pepper

1/4 cup (60 mL) dairy-free, soy-free buttery spread (I use Earth Balance), melted


1. In a large shallow dish whisk together rice milk, lemon juice, garlic, 1/2 tsp salt and a few turns of freshly ground pepper. Drizzle in oil, a little at a time, while whisking to combine.

2. Add chicken to rice milk mixture. Turn to coat. Cover tightly and refrigerate at least 4 hours or overnight.

3. Grind cornflakes into a fine crumb in a blender or food processor. Transfer crumbs to a wide shallow bowl.

4. Pulse cheese alternative in a blender or food processor until it’s the texture of grated Parmesan. Add the grated cheese alternative to the crumbs, as well as cayenne, big pinch of salt and a few turns of ground pepper. Toss to combine.

5. Arrange a rack on top of a large baking pan. Remove chicken from marinade, allowing excess to drip off, turn in crumb mixture to coat and place on rack. Repeat with all chicken pieces. Let chicken dry on rack for 15 minutes.

6. Preheat oven to 425° F. Arrange the chicken on a lightly greased baking pan. Drizzle with buttery spread. Bake 40-45 minutes or until golden and crispy. Serve hot or at room temperature.

“Buttermilk” Oven-Fried Chicken © 2013 by Cybele Pascal

This recipe first appeared in the Summer 2013 issue of Allergic Living Magazine

Allergy Friendly Father’s Day and Allergen Free Food Market Shows no Signs of Slowing




Dear Readers: I want to tell you about a few things. First, my food allergic son Lennon woke up this morning requesting rice cakes with sliced avocado and salt for breakfast.  I am both thrilled and confounded by this. I’m thrilled that he leans towards the nontraditional, allergen-free option, but confounded by his lack of craving for protein.  Getting enough protein into Lennon is a running problem. He will eat hot dogs, chicken apple sausage, occasionally a fried egg (he is not allergic to eggs, in case you are wondering “WHAT’S SHE TALKIN’ ‘BOUT?!”), and chicken in various incarnations.  This week, he’s expressed a love of mild chicken curry, so I made up a pot of Japanese-Style Chicken Curry (recipe to come in the Fall edition of Allergic Living Magazine), to which he declared, “This is some GOOD curry”.  I felt triumphant.  But it is an ongoing battle to fill him with nutrients to keep him growing.

I wonder how many of you out there experience this too in your daily lives?  What sorts of things do you feed your picky eaters? What do you do to fill the protein quota in your food allergic child’s diet?  Should I come out with a breakfast protein cookie?  Please let me know with a comment about both questions.

The good news is I just came back from the KeHE Distributor show in Chicago, and Free-From options were front and center, as you can see from the “Free-From” display that welcomed attendees the moment they walked through the door.  This is a rapidly growing category, which is good for those of us who eat an Allergy-Friendly diet.  More and more options will be made available to us, in the next few months, and years.

Upon my return h0me from Chicago, I got the following newsletter from New Hope, with the headline announcing:

Allergen-free food market shows no signs of slowing


I encourage you to check this article out. What other items would you like to see added to those shelves above? I’m listening, intently. And I promise, that what I’ll make you, will taste really really good!


Welcome back to Allergy-Friendly Friday! This week, we are celebrating Allergy-Friendly Father’s Day.  Please add your best Allergy-Friendly recipe links for the father’s in your life.

Here are the recipe highlights from the last roundup. Remember, the featured recipes are also being featured on my Allergy-Friendly Friday Highlights Pinterest board, so check them out there, along with other featured allergy-friendly recipes from weeks past. If you have been featured, I encourage you to grab the Allergy Friendly Friday Badge from my right sidebar and share it on your blog, so others know you’ve got a featured recipe on Allergy-Friendly Friday.

Allergy Friendly Friday 6/10/11


As you may or may not know, I’m an Ambassador for The Food Allergy and Anaphylaxis Network (FAAN).  Tomorrow is the final FAAN conference of 2011, being held in Anaheim at Disney’s Grand Californian.  There will be many great speakers and advocates, and I’ll also be doing an allergen-free baking workshop, in which I’ll demo the gluten-free, top-8 free chocolate cupcakes you see above, and giving out samples of these same cupcakes as well as allergy-free mini red velvet cupcakes.  I’ll also be signing and selling copies of The Allergen-Free Baker’s Handbook (all proceeds go to FAAN).   I hope to see you there! (more…)