Category Archives: #LCHF

Spabbit’s Sweet’n’Sour Hot Curry

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The flavour of this curry is targeted to land somewhere between a Dhansak and a Pathia, a hot and sweet hit with a slightly sour finish.

All the measures are, of course, approximate – any good cook knows a pinch of this and that to taste makes for the best outcome.

Ingredients

  • 50ml Ground Nut Oil
  • 2 Large Red Onions (Finely Chopped)
  • 1 Large Red Pepper (Finely Chopped)
  • 2 Chicken Breasts, (Cut however you want)
  • 2 tsb Crushed Garlic
  • 1/4 tsp Salt
  • 1 tsp Turmeric Powder
  • 1/2 tsp Hot Chilli Powder
  • 1/2 tsp Cayenne Pepper Powder
  • 1/2 tsp Mustard Powder
  • 2 tsp Cumin Powder
  • 2 tsp Onion Powder/Granules
  • 1 tsp MSG
  • 1 tsp Garlic Powder
  • 1 tblsp Tomato Purée
  • 40ml Lime Juice
  • 3 tsp Splenda (Or sugar)
  • 500ml Chicken Stock
  • 1 Tin (400g) Chopped Tomatoes

Method

Fry the chopped onions and pepper in the oil, with the Turmeric and salt until cooked. Add in the chicken and continue cooking until browned. Throw in everything else, starting with the tomatoes, and mix well. With the chicken stock, add this gradually until you’re happy with the consistency, although you might add more as cooking progresses. Simmer for around an hour, that way the flavours will pop, and the chicken will melt 🙂

I normally throw in some garlic flakes as well, but there again, I am a garlic freak!

Another LCHF meal idea!

imageI’m back on the LCHF (Low Carb, High Fat) diet this week, and whilst not bored of the usual recipes, I’m always looking to put a twist on an existing meal, after all a boring diet is one which you won’t end up sticking to.

People are always looking for carb substitutes, but nothing quite hits the spot, so I decided to go the other way, also away from the usual salad – as I don’t know about you, but I do tend to get a little bored with the same accompaniments all the time. Bring on the roast peppers, onions, and tomato tossed in a little salt, pepper and some olive oil – just toss the roughly chopped onions and peppers in the salt & pepper, drizzle lightly with the oil, and roast in the oven for around 40 to 45 minutes at 180 degrees centigrade. For the tomato, just cut in a x shape, not all the way down, and drizzle with some oil, placing in the same pan to roast. Some people prefer to cover the roasting pan with foil and then uncover for the last 10 minutes or so, but I’ve never bothered, and they come out just fine for me. You can also sprinkle some marjoram, or perhaps oregano on top for some extra flavour.

The burger… Well either make your own, or carefully choose a burger with a high meat content – 94% or above. Top with a little black pudding and some grated mozzarella & mature cheddar mix. There you have it, a burger feast which is low carb, healthy and most importantly very tasty and different 🙂

Yes, I know there are some carbs in peppers, tomatoes, onions, and black pudding, however this is low carb, not no carb!

Recipe: Cheesy Tandoori Stuffed Peppers

imageThis recipe is a twist on the Triple Cheese Tandoori Mushrooms, almost the same, however using a little twist of tomato and way more garlic Can you have too much garlic?.

This recipe lists between 2 and 4 medium / large peppers for filling – What I tend to do is make a load of filling, and if I don’t use it all, freeze it for next time, as it’s easy to defrost and fill some peppers to pop in the oven. One stuffed pepper per serving. If you’re not adhering to LCHF, then you could serve with some rice. 🙂

(This is a #LCHF Low Carb, High Fat dish)

Ingredients

  • 2 Large red onions, finely chopped
  • 1kg Minced Beef (80/20)
  • 2 tblsp Tandoori Mix (Click for recipe)
  • 3 tsp Garlic Paste
  • 100g Tomato Paste
  • A fair sprinkle of garlic flakes
  • Chilli Powder or fresh chillies to taste
  • 1 Large chopped tomato
  • 100g cream cheese
  • Between 2 and 4 medium / large peppers to stuff

Method

Fry the minced beef, onions, chillies (If you’re using fresh), and garlic until done; about 10 minutes before the end of the cooking, add in the tomato, tomato paste, and spices. Just as you’re reaching the point where you think it’s cooked, add in the cream cheese and stir until all mixed in.

Slice some peppers in half, and fill with the mixture, topping with cheese. The cheese I use is called Five Counties, and has Derby, Red Leicester, Cheshire, Double Gloucester, and Cheddar – this makes for a wonderfully coloured dish 🙂

Cook in a pre-heated oven at around 180 degrees centigrade for around 35 to 45 minutes – the peppers should be soft, but not collapsing. An important tip for this dish is to join the peppers together with cocktail sticks before placing in the oven – this will ensure they don’t fall over during cooking, spilling their contents everywhere!

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Recipe: Tandoori Chicken

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This Tandoori chicken dish is super easy to make, and only takes around 10-15 minutes prep in total. You may have had something like this from an Indian Takeaway, maybe labelled as a Shashlik (Although that is cooked slightly differently), however probably down simply as Tandoori Chicken.

Serves 2. Don’t be put off this recipe for marinade times, you can do anything from 1 hour to 24 hours, obviously the longer the marinade the better, but don’t be pressured into thinking it has to be an age, it doesn’t!

(This is a #LCHF Low Carb, High Fat dish) – Depending on what you serve it with!

Ingredients

  • 2 Chicken Breasts
  • 2 Red Onions (Large)
  • 3 Peppers, assorted colours
  • 2 Tomatoes (Large)
  • 2 tsp Garlic Paste
  • 3 tblsp Lemon Juice
  • 3 tblsp Greek-style Yoghurt (I use Fage brand)
  • 3 tblsp Tandoori Masala powder
  • Chilli Powder or Cayenne Pepper to taste
  • Salt / Pepper
  • Olive Oil to drizzle
  • Marjoram (Dried) to sprinkle

Method

For the veg (OK, some of it is fruit, if you wanna be pedantic!)

With the veg, do this around 15 minutes before you need to put it in the oven, i.e. whilst the oven is warming up to 200 degrees centigrade.

Cut the tops off the peppers, as usual, remove the seeds etc, then slice into nicely sized lumps, depending on how large you like ’em; personally, I slice into quarters, then each quarter into thirds. The onions, chop up into halves, and then each half into quarters.

Place all the veg, bar the tomatoes, in a large bowl, liberally grind some salt / pepper and toss until coated to your own preference. Drizzle with olive oil, toss again to ensure a good coating.

Place the veg in the bottom of a high sided roasting tin, which you’ve lined with foil (Or use a disposable foil tray), sprinkle with some marjoram.

With the tomatoes, slice in an x-shape , not all the way through, place in the pan with the veg, and drizzle with oil.

For the chicken

Mix together the Lemon Juice, Yoghurt, Garlic, Tandoori powder, Chilli Powder or Cayenne Pepper (If required).

Slice the chicken breasts at a slight angle, again not all the way through. Place them in a flat dish, and cover with the marinade, making sure that you get some into the slices you’ve made. Leave to marinade for as long as you can, not forgetting to refrigerate during this process.

Cooking

Place the marinaded chicken on top of the veg in the roasting tin, as pictured below, then simply place in the middle of the oven at 200 degrees centigrade for 45 minutes to an hour. Around half way through cooking flip the chicken over, then 10 minutes from the end, flip again.

Serve 🙂 Don’t forget to check out the other recipes available in the Recipe Page

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Recipe: Creamy Garlic Chilli Lime Chicken

imageWhere do I start with this one!? This is a recipe of two halves which complement each other perfectly. Depending on how you serve this, it can be a LCHF dish.

On one half you have perfectly seared and cooked butterfly chicken, and on the other a creamy zesty sauce. I suppose you could do this with chicken pieces, or bashed-flat chicken breasts, but I thought the butterfly style would be best!

Ingredients For the chicken…

  • 2 Chicken breasts, butterfly cut
  • 2 tsp Garlic Paste / Crushed Garlic
  • 1 tsp Chilli Lime Flavouring
     (If you can’t get this, use some lime juice and chilli flakes)
  • 1 tsp Pimentón
  • 4 Drops Liquid Smoke – optional
     (You can buy this from deli shops)
  • Olive Oil – enough to coat the chicken
  • A little chopped fresh parsley

Ingredients For the sauce…

  • Around 40g Salted Butter
  • 1 Half a red onion, very finely chopped
  • 4 tsp Garlic Paste / Crushed Garlic
  • 1 tsp Chilli Lime Flavouring
     (If you can’t get this, use some lime juice and chilli flakes)
  • 1 flat tsp Mustard powder
  • Salt to taste
  • 1 flat tsp MSG – Optional
  • 3 tsp Lemon or Lime juice
  • 200ish ml Chicken Stock
  • 3 tlbsp Extra Thick Cream
  • A little chopped fresh parsley

Method for the chicken

Mix the oil, garlic, chilli & lime flavouring, pimentón and liquid smoke together in a small bowl.
Butterfly cut the chicken, and brush on the oli/garlic mixture.
Using a hot griddle or Teppanyaki grill, cook the chicken until done, as pictured below. Towards the end of the cooking, sprinkle on some fresh parsley, not so much for flavour, but more for looks, you can flip the chicken and cook on the parsley.

You could just bash the breasts out, until they were the same thickness all over, however as said I just prefer the butterfly cut, does the same thing, but doesn’t break down the chicken so much whilst ensuring it cooks evenly. A tip with this one is to pre-heat the grill on maximum, searing the chicken on both sides before turning down slightly and finishing it off.

Method for the sauce

Fry the onion and garlic in a medium pan until done, add in the other spices, lemon / lime juice, leaving out the parsley. Add in the chicken stock and mix well, simmer down / reduce a little, say for around 10 minutes.
Turn down the heat to minimum levels.
Add in the extra thick cream and mix in well. Keep on a minimum heat. DO NOT LET THIS BOIL.
Throw in the chopped parsley, mix well.
At this point in time, the sauce should be barely pourable – if it’s too runny, cook off some more, again be careful to keep this from boiling.

If you taste the sauce half way though, you’ll probably think it’s a bit too zesty, but don’t panic – the cream will dampen down the flavour whilst adding so much lovely texture.

… Serve with whatever you use – in the example I used some new potatoes, but you can use anything; if you want to keep this an LCHF dish, don’t use carbs alongside 😉

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Recipe: Double Cheese Garlic Chilli Mushrooms

IMG_3192A dirty and quick dish to prepare, but will add something out of the ordinary as a side, or part of a meal; you could even use them as a starter.

On their own, the mushrooms are compatible with an #LCHF (Low Carb, High Fat) diet, and are vegetarian. I decided to be bad when I had ’em, and served with some spiced fries, and deep fried jalapeños stuffed with cream cheese… Mmmmmm! 🙂

Ingredients

  • 4 Large Flat Mushrooms, with the stems removed
  • Around 50g Unsalted Butter
  • 2 tsp Minced/Crushed Garlic
  • 1 tsp Harissa Powder (Or paste)
  • 1/2 tsp Pimentón (A little more to sprinkle on top as well)
  • 50/50 Mix of Mature Cheddar and Mozzarella (Grated) to top
  • Salt & Pepper to taste
  • Olive Oil

Method

Melt the butter, mix in the herbs, spices and garlic.
Remove stems from the mushrooms, chop the stems finely, mixing them into the butter/garlic/spice mixture to form a coarse paste.

Brush the mushrooms with Olive Oil and place onto a foil covered baking tray.
Spread the paste evenly over the shrooms, and top with the cheese mixture.
Sprinkle a little Harissa, and some pepper over the cheese topped mushrooms.

Cook in a preheated over at 180 degrees centigrade for around 20-25 minutes until done 🙂

Some thumbnails of the process below, click for the full size images…

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My #LCHF Weight-Loss Journey

LCHF Food PyramidI’ve just published a page (linked here, or from the site menu above) detailing the long, and still ongoing journey where I embarked on the Low Carb, High Fat diet.

Inside six months on the diet, I lost 70lbs / 30kgs and 12 inches from my waistline, my wedding ring had to be resized – five sizes smaller, and I can now comfortably fit into regular clothing. My health has improved immeasurably and my life is better – hell, if you do this right, it’s even cheaper to eat. Please go have a read if you’re at all interested in a life changing way of eating – the page doesn’t have all the answers, and you’ll need to do a lot more research if you want to follow it, however it does have the basics, and my experience.

Recipe: Sweet Minty Kashmiri Yoghurt Dip #LCHF

IMG_3119This is a #LCHF Low Carb High Fat Recipe for Sweet Minty Kashmiri Yoghurt Dip – this is the kind of minty / spicy sauce / dip you get served in Indian Restaurants. It’s VERY addictive, and can be served with anything you like – in the LCHF vein, this would of course, be salad, or maybe bacon? 😉

The quantity here makes two portions – the yoghurt tub is 170g. This is a very simple yet effective recipe, and would be very easy to scale up, if needed.

Ingredients

  • 1 170g pot of Greek style Yoghurt (I use Fage brand)
  • 1 tsp Patak’s Kashmiri Masala Paste
  • 1 heaped tsp Dried Mint (Or fresh if you have available)
  • 1 level tsp Splenda

Method

Simply mix everything together until well blended.

With this recipe there are a couple of adjustments you can make. For example, if you wanted this more of a pouring sauce, not a dip, add cream or milk. The flavour can be balanced out by varying the amount of Kashmiri Masala Paste etc…

Why is this LCHF? It’s not, and it is… It’s not as there isn’t going to be that much fat in this recipe, unless you add cream etc; however it does fit in with an LCHF diet in that the portion should contain around 4g carbs (Even when I’m down to 15g carbs a day, this would fit into my diet).  I have an as yet untested theory that you could substitute the yoghurt for full fat mayo, however I think you’d have to increase the other ingredients as the mayo would mask the stronger flavours a little more…

Be careful when you buy the yoghurt though, various brands can have a lot more added sugar than others, Fage is very good, which is why it’s the only one I use.

Details for the ingredients below:

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Recipe: ​ Spicy Almond Chicken Strips

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Ingredients

Around 70-100g Ground Almonds
2 Chicken Breasts, cut in to strips
2 Eggs, beaten
1 tsp Pimentón
1 tsp Mustard Powder
1 tsp Harissa
1 tsp Cumin
1 tsp Smoked Garlic Powder
1 tsp MSG
1/2 tsp Cinnamon Powder

(This is a #LCHF, Low Carb, High Fat dish)

Method

Mix the spices and ground almonds together, I usually do this by placing in a sealed tub and shaking. Dip the Chicken strips, one at a time, first into the egg, then the Almond Mixture, until well coated, placing on a baking sheet covered in baking parchment. A tip for coating the chicken is not to use your fingers, instead a cocktail stick will work very well, with minimal mess!

Cook the coated chicken strips in a pre heated oven, at around 180 centigrade, for about 20-25 mins.

Serve with salad / coleslaw / wherever; however these are simply amazing when dipped in full fat Mayo 🙂

Keep in mind that Almonds are very high calorie, I guesstimate that this dish comes in at around 600 calories per portion, not counting Mayo, or anything else served with. You can increase the amounts of the spices if you like a stronger flavour. If you’re not watching the carbs, these are all good served with a sweet chilli dip!

Recipe: Sweet Minty Kebabs (Chicken or Lamb)

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This recipe will go equally well with Chicken (As pictured) or bits of lamb, the intended final taste of the dish will be a mild minty start with a slow and sweet, slightly hot finish / after taste.

(This is a Low Carb, High Fat #LCHF dish)

Ingredients

  • 2 Chicken Breasts, cut in to around 6 pieces each, or around 600g diced lamb.
  • 1-2 Red Onions
  • 1-2 Peppers
  • 2 tbsp Natural Greek Yoghurt
  • 1/2 tsp Cayenne Pepper
  • 1/2 tsp Paprika
  • 1/2 tsp Cinnamon Powder
  • 1/2 tsp Mustard Powder
  • 1 tsp Dried Marjoram
  • 3 tsp Dried Mint
  • 1 tsp MSG (Optional, but once you go MSG, you don’t go back!)
  • Olive Oil
  • Salt and Pepper

You can also substitute and increase the Paprika with Pimentón, which will give the dish a slightly sweeter and smokier flavour.  A note with the yoghurt – it tends to vary greatly with the amount of carbs / sugar in it – pay attention as some brands have up to 15% carbs present – I went for an actual Greek brand, which only had 4g / 100g of carbs present, full-fat, of course.

Method

Place the yoghurt / herbs and spices in a dish and mix well.  Throw in the meat, stir until the meat is well covered and leave, refrigerated, for as long as you need.

Cut the veg into chunky bits, large enough to comfortably co-exist with the meat on the skewers.  Drizzle olive oil on the cut up veg, and add some freshly ground salt and pepper, toss to ensure that the veg is fully coated.

Thread the meat and veg onto the skewers as you like, placing over a meat tray which you’ve previously lined with foil.  Cook in a pre-heated fan oven at around 180 degrees centigrade for about 50 minutes to an hour.

Serve with whatever you fancy!

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Recipe: Cheesy Chicken Chilli Con Carne

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(This is a #LCHF, Low Carb, High Fat dish)

This recipe is designed to be a LCHF alternative to traditional Chilli Con Carne, it is a very flavourful dish with several layers of flavours in each bite – taste buds go boom! This makes one portion, however the quantities are very easy to multiply up if necessary. Takes around 10 mins to prep and 20 to cook.

Ingredients

1 Chicken Breast, diced/sliced/chopped as you see fit
1/2 A Red Onion, finely chopped
1/2 A Green Pepper, finely chopped
1 Large Tomato, chopped
1 tsp Crushed Garlic
1 tsp Tomato Puree
1 tsp Dried Basil
1 tsp Oregano
1/2 tsp Ground Mixed Spice
1/2 tsp Extra Hot Chilli Powder
1/2 tsp MSG
1 tsp Splenda
Pinch of Salt
1 tbsp Olive Oil
50-70g Cream Cheese

Method

Throw everything save the cheese in a pan, mix well, cook on a medium high heat for around 10 mins. Throw in the cheese, and mix well until a creamy consistency, reduce the heat to low. Simmer for around 5 mins until the mixture is nice and thick. Serve!

With the ‘throw it all in’ method, there is a slight crunch to the peppers, now I quite like the texture, however if you don’t, brown the peppers and onions prior to throwing everything else in.

If you’re feeling adventurous, you can throw in a small square of 85%+ chocolate, which will add an unbelievable base layer of flavour which nobody will be able to identify!

The main source of carbs in this dish come from the herbs, spices and tomato, I would guestimate that it has less than 10/15 grams of carbs in. The main calories come from the Chicken & Cheese – as the Chicken is always quite lean, the Cheese has been thrown in as a creamy source of good-fat, after all, nobody wants to starve 😉

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Recipe: Cream Cheese Peanut Butter Dip!

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(This is a Low Carb, High Fat #LCHF dish)

Ingredients

  • 150g Cream Cheese (Full Fat)
  • 2 tblsp Smooth Peanut Butter (Full Fat)
  • 1 tblsp Splenda
  • 1 tsp Vanilla Extract
  • A fair splash of milk

Method

Place everything into a bowl, stir well until fully mixed. Refrigerate until served (If you can stop eating the stuff there and then!) – This tastes truly amazing… wow… really just wow.

This has a zillion calories, so don’t eat too much!

Depending on the specific ingredients used, it can have around 5-6g carbs in total.

Recipe: Zesty Lemon Grilled Chicken

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This is a quick and easy recipe for when you’re in a hurry, but want something tasty and slightly different.  The taste is a lemon zest with a sweet-medium heat.  Serves one, but can be scaled up.  Serve with some full fat coleslaw, or as in the example above, a pepper/onion/mushroom sauce with extra thick double cream…  yum!  🙂

(This is a #LCHF Low Carb, High Fat dish)

Ingredients

  • 1 Chicken Breast, sliced horizontally and spread out.
  • 2 tbsp Olive Oil
  • 1 tbsp Lemon Juice
  • 1/2 tsp Lemon Salt
  • 1/2 tsp Mustard Powder
  • 1/2 tsp MSG
  • 1 tsp Minced Garlic

Method

Mix together the ingredients for the marinade, and brush onto both sides of your chicken, leaving on a plate in the fridge, this can be for a few minutes or hours, depending on how much time you have.

Grill until golden brown.

 

 

Recipe: LCHF Peanut Chocolate Non-Cake / pancakes

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This simple, 4 minute recipe, produces something very similar to chocolate cake in both taste and texture, however only has around 4 or 5 grams of carbs in.  Mostly this is protein and fat!

(This is a #LCHF, Low Carb, High Fat dish)

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A variation with Dessicated Coconut and a little more Almond flavouring. Also works with Lemon flavouring instead of almond.

Ingredients

  • 1 tblsp (Heaped) Splenda
  • 1/2 tsp Baking powder
  • A few drops flavouring (Almond / Vanilla)
  • 1 tblsp (Heaped) Peanut butter (Full-fat)
  • 1 tblsp (Heaped) Cocoa powder
  • 1 Egg
  • A splash of milk

Method

Measure out ingredients into a small glass bowl, whisk until smooth and semi-runny.

Microwave on high power for around 1 min 30 second to 2 minutes.

Tip out of the bowl, you may need to tap / shake the bowl, and serve.  (Be careful as the glass bowl will be very hot!)

Variations

  • Add in a heaped tablespoon of dessicated coconut, this doesn’t add much to the taste, but gives a nice texture.
  • As well as the coconut, add the same quantity of ground almonds, again, doesn’t add much to the taste, but ‘fills out’ the texture and makes it more of a meal!
  • Waffles!  This will go just fine into a Waffle Maker 🙂
  • Pancakes!  Simply add more milk, until the mixture is pourable, double the baking powder, and make pancakes in the usual manner – This makes American Style pancakes.  Serve them with fresh double cream!

    Click for larger pic

Notes

You can play with the flavourings all you want, omitting the Cocoa powder, or add more variety.  For example, as pictured above, instead of Cocoa powder, add the same quantity of Dessicated Coconut, and /or powered almonds, and increase the Almond flavouring slightly – or even change the Almond flavouring for Lemon or Vanilla!

This is a really versatile recipe, and so long as you keep the ingredients low-carb, you can add almost anything to it 🙂

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Recipe: Mustard Lemon Chicken

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A quick and easy chicken marinade recipe, serving two, it delivers with a hot-sweet zesty lemon flavour which will explode your taste buds!

(This is a #LCHF Low Carb, High Fat dish)

Ingredients

  • 2 Chicken breasts, Sliced
  • 3 tblsp Olive oil
  • 3 tblsp Lemon juice
  • 1 tblsp Garlic purée
  • 1 tsp Wholegrain mustard
  • 2 tsp Dijon mustard
  • 1 tblsp Herbs de Provence
  • 1 tblsp Dried marjoram
  • 1 tsp Onion powder
  • 1/2 tsp Sea/Rock Salt
  • 1/2 tsp Ground black pepper
  • A splash of Franks Chilli & Lime sauce (Optional)

Method

Marinade chicken in all ingredients mixed together for as long as you like.

Grill on a medium heat, turning several times until cooked, around 12 minutes; alternatively this can be fried in a non-stick pan, no oil needed (As there is plenty in the marinade). In this example I’ve fried the chicken.

Serve with Salad / Tomatoes / Coleslaw / Whatever you like!

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