Frickin’ “Fried” Chicken

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Frickin’ “Fried” Chicken

| By Samantha Gladish |

Chicken lovers rejoice! Here’s a sophisticated twist on ‘fried’ chicken that you will love! White wine paired with dijon mustard creates an amazing coating for chicken that gives you a no fail moist chicken every time! Serve this dish with a large mixed green salad for a perfect weeknight meal.


4 garlic cloves
1 tablespoon minced fresh thyme leaves
1 tablespoon chopped fresh rosemary
sea salt and black pepper
1 1/2 cups organic unsalted panko bread crumbs (or a mix of panko and brown rice flakes)
1 tablespoon grated lemon zest
1 teaspoon lemon juice
2 tablespoons extra virgin olive oil
2 tablespoons organic unsalted butter, melted
1/2 cup dijon mustard
1/3 cup dry white wine
4-5 chicken legs, skin on
4-5 chicken thighs, skin on


  • Preheat oven to 350 degrees. Place garlic, thyme, rosemary, sea salt and pepper in a food processor and process until the garlic is finely minced. Add panko, lemon zest, lemon juice, olive oil and butter and pulse until well combined. Pour the mixture onto a large plate. In a shallow bowl, whisk together mustard and wine.
  • Dip each piece of chicken into the mustard mixture to coat on all sides, then place skin side down into crumb mixture. Press gently to make sure crumbs adhere. Coat all sides of chicken with crumb mixture.
  • Bake chicken for 40 minutes, then broil on low for 5-10 minutes, until crumbs become browned and chicken is cooked through.
Enjoy Strong Athletes!


Samantha Gladish

Samantha Gladish, RHN, ROHP, graduated from the University of Toronto with a Bachelor of Arts Degree and proceeded to focus her studies in the field of Holistic Nutrition. After receiving a diploma from the Canadian School of Natural Nutrition in 2009, Samantha acquired membership in the International Organization of Nutrition Consultants, earning her the designation of Registered Orthomolecular Healthcare Practitioner.

Since graduation, Samantha has demonstrated ongoing professional development through continuing education programs in Naturopathic and Orthomolecular medicine. Samantha’s comprehension of complementary and alternative medical treatments is evident in the success of her holistic practice. Samantha is also a certified Hatha Yoga instructor.

In the kitchen, Samantha transcends the disconnection between modern cuisine and the traditional preparation of whole, organic, live foods. Samantha’s culinary skills are surpassed only by her genuine enthusiasm for education and her practical application of nutrition in the prevention of modern disease. You can visit her on her website at and follow her on Twitter @IMHolistic

About the Author:
Strong Athlete was founded in 2011 by Strength & Conditioning Experts PK Mills and Gaétan Boutin. With over 40+ years of combined experience in sports nutrition, athletics, and fitness, the Strong Athlete team is dedicated to helping athletes achieve their maximum potential through a holistic approach to training, nutrition, and mindset.

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