Did you know that if you eat chicken gizzards, you don’t need to take

 

Southern Fried Chicken Gizzards: Recipe, Nutrition, and History

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Introduction: What Are Chicken Gizzards?

Chicken gizzards are a small part of the bird’s digestive tract—specifically, the muscular stomach. Birds don’t have teeth, so the gizzard grinds food with the help of small stones or grit the bird has swallowed. In culinary terms, this organ is flavorful, tender (when cooked right), and surprisingly nutritious.

Though chicken gizzards are often overlooked in Western diets, they’re popular in global cuisines—from street stalls in the Philippines and Thailand to soul food restaurants in the American South.

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Health Benefits: Why Chicken Gizzards Might Replace Your Supplements

Did you know that if you eat chicken gizzards, you may not need to take certain dietary supplements?

Here’s why:

1. Rich in Protein

Gizzards are an excellent source of lean protein, essential for muscle repair, growth, and immune function. A 3.5-ounce (100-gram) serving of chicken gizzards contains about 30 grams of protein, making them one of the richest protein sources per calorie.

2. High in Essential Minerals

Chicken gizzards are packed with:

• Iron: Crucial for red blood cell production and oxygen transport.

• Zinc: Important for immunity, skin health, and wound healing.

• Phosphorus: Supports healthy bones and teeth.

• Selenium: An antioxidant that plays a role in reproduction, thyroid hormone metabolism, and DNA synthesis.

If you’re taking a multivitamin for iron or zinc, a weekly serving of gizzards might fill that gap naturally.

3. Full of B Vitamins

Gizzards are rich in:

• B12: Needed for nerve function and red blood cell formation.

• Riboflavin (B2): Helps break down carbohydrates, proteins, and fats to produce energy.

• Niacin (B3): Supports brain function and cardiovascular health.

4. Low in Fat (Unless Fried)

If you boil or sauté gizzards, they're relatively low in fat. When fried, of course, the fat content rises—though the result is delicious.

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Southern Fried Chicken Gizzards Recipe

This dish is a staple in Southern cuisine. With the right preparation, you get a perfect combination of crunchy, flavorful exterior and tender, juicy inside.

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Ingredients

For Cleaning and Boiling:

• 1.5 pounds chicken gizzards

• 1 tablespoon vinegar or lemon juice (for cleaning)

• 1 teaspoon salt

• 1 bay leaf

• 1 small onion, chopped

• 2 garlic cloves, crushed

• Water (enough to cover gizzards)

For Frying:

• 1 cup buttermilk (or milk + 1 tsp lemon juice)

• 1 egg (optional, for thicker breading)

• 1.5 cups all-purpose flour

• ½ cup cornmeal (optional, for added crunch)

• 1 tsp paprika

• 1 tsp garlic powder

• 1 tsp onion powder

• ½ tsp cayenne pepper (optional)

• Salt and pepper to taste

• Vegetable oil for frying (peanut oil or canola preferred)

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Step-by-Step Instructions

Step 1: Cleaning the Gizzards

Gizzards often come pre-cleaned, but you should still inspect them.

1. Rinse thoroughly under cold running water.

2. Trim off any silver skin or fat.

3. Soak in a bowl of water with a tablespoon of vinegar or lemon juice for 15–30 minutes to tenderize and remove odors.

4. Rinse again and drain.

Step 2: Tenderize by Boiling

To avoid chewy gizzards, parboil them before frying.

1. Place cleaned gizzards in a pot with enough water to cover.

2. Add salt, bay leaf, chopped onion, and garlic.

3. Bring to a boil, then lower to a simmer.

4. Simmer for 45 minutes to 1 hour, until gizzards are fork-tender.

5. Drain and let cool.

Tip: You can also pressure cook for 15–20 minutes for faster results.

Step 3: Marinate in Buttermilk

Soaking in buttermilk breaks down proteins and tenderizes the meat.

1. In a bowl, mix buttermilk and egg (if using).

2. Add cooled gizzards.

3. Cover and refrigerate for 1–4 hours (or overnight for maximum tenderness).

Step 4: Dredge in Seasoned Flour

1. In a large bowl or zip-top bag, combine flour, cornmeal, and all dry spices.

2. Remove gizzards from buttermilk and allow excess liquid to drip off.

3. Toss gizzards in the flour mixture, pressing to coat evenly.

4. Set coated gizzards aside on a tray and let sit for 10–15 minutes (helps breading stick).

Step 5: Deep Fry

1. Heat oil to 350°F (175°C) in a deep fryer or heavy-bottomed pan.

2. Fry gizzards in batches—don’t overcrowd the pan.

3. Fry for 3–5 minutes, or until golden brown and crispy.

4. Use a slotted spoon to remove gizzards and drain on a wire rack or paper towels.

5. Season immediately with a pinch of salt.

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Serving Suggestions

• Serve hot with hot sauce, honey mustard, or a spicy aioli.

• Traditional Southern sides: collard greens, mac and cheese, cornbread, or mashed potatoes.

• Add to rice bowls, noodle soups, or even tacos for a fusion twist.

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Tips for Perfect Gizzards Every Time

1. Tenderize first: Boiling is non-negotiable unless you want to chew rubber.

2. Let breading rest: Letting the flour coating rest before frying helps it stick.

3. Use seasoned flour: Don't just rely on sauces—season the dredge.

4. Use a thermometer: Keep oil at 350°F to prevent soggy or burnt results.

5. Rest after frying: Let them cool slightly before serving to allow flavors to settle.

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Nutritional Breakdown (Approximate, Per Serving)

Nutrient	Amount
Calories	300–400 (fried)
Protein	~28g
Fat	~15g
Carbohydrates	~18g
Iron	~3 mg (17% DV)
Zinc	~4 mg (36% DV)
Vitamin B12	~1.2 mcg (50% DV)