28 February 2012

Crispy "fried" chicken


Tonight for dinner I wanted something comfort. You know like FRIED CHICKEN comfort! Sorry, I just wanted to make sure everyone knew just how excited I am for this recipe! I know you are going to love this! It’s my healthy version of fried chicken. I had a few different recipes that I’ve tried in the past but I didn’t fall in love with them so I put like 3 of them together and came up with my own. This is even kid friendly for those picky kids. Also, you could totally cut the chicken into strips and make chicken strip. You’re going to love this “fried” chicken. Enjoy!

Servings: 4
Total time: 35 minutes

Ingredients
§  4- 4 ounce boneless, skinless chicken breast
§  ¼ cup egg substitute ( 1 large egg, lightly beaten)
§  1 tablespoon honey
§  1 teaspoon yellow mustard
§  1 cup Panko
§  1 cup whole wheat bread crumbs
§  Pinch of salt and pepper

Preparation
1.       Preheat oven to 450. Place cooking rack on baking sheet and lightly spray nonstick spray.
2.       In a shallow dish, whisk together egg, honey and mustard.
3.       In another shallow dish combine Panko, bread crumbs, salt and pepper.
4.       Dip chicken in egg mixture coating both sides then dip it in bread crumb mixture, coating evenly.
5.       Place on baking sheet and bake for 25-30 minutes, turning over halfway through. 


NOTE: each chicken in picture is about 7 ounces!!! 
servings is 4 ounce!! 


Nutritional Information
1 chicken breast
Calories: 208
Fat: 2g
Carbohydrates: 24g
Protein: 23g
Sodium: 393mg
Enjoy a healthy happy life J

XOXO
Keyona 

    

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