Happily Gluten and Dairy Free

Breaded Pan Fried Chicken with Brussel Sprouts and Quinoa

Gluten & Dairy-free Breaded Pan Fried Chicken with Brussel Sprouts and Quinoa

Gluten & Dairy-free Breaded Pan Fried Chicken. What on earth could be better? My mother used to make something similar when I was growing up and this is my Laura Friendly version. Served with a side of Pan Fried Brussel Sprouts and a heap of Quinoa… It’s heaven on a plate.

Over the years, I’ve experimented with different ways of breading chicken. Through trial and error (sometimes a lot of error) I have found gluten-free cereals are a great breading choice. This particular batch of Fried Chicken was made with the cereal I had in my cupboard. Gluten-free Corn Flakes. Perfect! It’s really such a versatile dish and can be seasoned anyway that you like. Try adding rosemary, lavender or a little cayenne powder.

This gem has become My Special Man Friend’s favorite dinner. That’s gotta mean something, right?


Breaded Pan Fried Chicken with Brussel Sprouts and Quinoa
by Laura Friendly
start to finish: about 55 minutes total
serves: 4

Breaded Pan Fried Chicken
by Laura Friendly
start to finish: 35 minutes
serves: 4

  • 1 ½ cups dried quinoa
  • 1 ½ lbs chicken tenders (or boneless, skinless chicken breasts cut in two, lengthwise)
  • 2 ½ cups gluten-free corn flakes
  • 2 tsp garlic salt
  • 2 tsp onion powder
  • 1 ½ tsp black pepper
  • 1 tsp thyme
  • 1 cup Bob’s Red Mill Gluten-Free All Purpose Baking Flour
  • 2 eggs & ¼ cup water, whisked together
  • olive oil

Prepare quinoa according to package instructions. (I add 1 tsp of sea salt to the water for extra flavor)

In a food processor, combine corn flakes, garlic salt, onion powder, pepper and thyme. Blend until the cornflakes are crushed into a meal. Set aside.

On a clean counter top, place the chicken between two pieces of waxed paper. Pound the chicken with a meat mallet or pan, until it’s about ¼ inch thick.

Place the GF flour, eggs with water, and cornflake mixture into three separate shallow bowls. Coat both side of the chicken in the flour, shaking off the excess; next, dip chicken into the eggs; finish, by fully coating both sides of the chicken with the cornflake mixture. Set chicken onto a clean plate and continue to bread the remaining tenders. note: do not stack the breaded chicken tenders on top of each other

Heat a large nonstick skillet to medium high and add olive oil. When the olive oil is hot, using tongs, lay the chicken into the pan. Do not overcrowd the pan.

Let the chicken cook for 1 to 2 minutes, until browned, then turn to the other side. Continue to cook for an additional 1 to 2 minutes. Continue to turn the chicken, cooking for an additional minute per side, until cooked through. The chicken is done when the juices run clear, when pierced with a fork.

Transfer the pan fried chicken to a paper towel lined plate and continue to cook the remaining tenders.

Pan Fried Brussel Sprouts
by Laura Friendly
start to finish: 20 minutes
serves: 4

  • 20 to 24 brussel sprouts, washed, stems trimmed, cut in half lengthwise
  • olive oil
  • garlic salt & pepper
  • ¼ cup white wine
  • juice of 1 lemon

In a large bowl, toss brussel sprouts with olive oil, garlic salt and pepper.

In a non-stick saute pan, over medium heat add sprouts, cut sides down. Drizzle with wine and lemon juice, cover and steam for about 5 minutes, or until sprouts are slightly tender.

Remove the lid, and increase the heat to medium-high & fry until the sprouts begin to lightly brown. Flip over and brown the other side. Season with additional garlic salt & pepper, remove from heat and serve.


Other Laura Friendly options:
Warm Quinoa & Kale Salad
Focaccia with Garlic, Olives and Sun-dried Tomatoes

All Images & Content are by Laura Friendly. This post is written and based on my personal experience and opinion on food. The information is not intended to replace professional medical counsel. Always seek the advice of your physician if you have a food allergy. And don’t forget to smile!