HG'S FIBER-IFIC FRIED CHICKEN STRIPS - WW POINTS = 5
I recently purchased the new Hungry Girl Cookbook and this is one of the recipes that I really want to try. It uses ground Fiber One Cereal to make the "breading." Here is what the book says: " Trust me, these chicken strips will quickly become a staple in your diet. (The serving size is huge, so feel free to save some for later!)."
Provided by senseicheryl
Categories Lunch/Snacks
Time 30m
Yield 8 chicken strips, 1 serving(s)
Number Of Ingredients 5
Steps:
- Preheat the oven to 375 degrees.
- Using a blender or food processor, grind the cereal to a breadcrumb-like consistency. Add garlic salt and black pepper to crumbs. Place crumbs in one small dish and egg substitute in another.
- Next, coat raw chicken - first with egg and then with crumbs. Place strips on a baking pan sprayed with nonstick spray. Add a light mist of nonstick spray on top and place in the oven.
- Cook for 10 minutes and then turn strips over. Spritz with another light mist of nonstick spray and cook for an additional 7 to 10 minutes, until chicken is fully cooked and crumb coating looks crispy. Enjoy!
Nutrition Facts : Calories 318.5, Fat 5.7, SaturatedFat 1.2, Cholesterol 99.3, Sodium 294.4, Carbohydrate 22.8, Fiber 8.9, Sugar 5.1, Protein 50.8
BRAN FLAKE CHICKEN FINGERS
Fiber doesn't have to taste like cardboard and tree bark!!! This is a great recipe to let younger chefs help with!
Provided by SoupCookie
Categories Chicken Breast
Time 33m
Yield 20 strips, 4 serving(s)
Number Of Ingredients 9
Steps:
- Rinse & pat chicken dry (with paper towel). Preheat oven to 400F and, using Becel spray, lightly grease cookie sheet. Cut each chicken breast into 5 strip's and set aside on plate/cutting board.
- In a food processor pulse bran flakes until partly crumbled, then add parm and seasonings. Grind the mix until it resembles fine bread crumbs. (fyi: you can add more or less seasonings depending on your preference!).
- Dump crumb mix into the Zippy bag and set aside. In a bowl lightly beat together the egg whites and milk, just until blended (should not get to frothy stage).
- Next, dunk all chicken pieces into egg/milk bath then drop into bag of crumbs. Seal the bag tight and shake, shake, shake till the chicken pieces are coated in crumb mix. Arrange on cookie sheet and bake in oven 10 min's, flip pieces and bake another 5-8 min's.
- Serve with fav. dipping sauce or eat "as is" -- Enjoy!
Nutrition Facts : Calories 416.2, Fat 17.7, SaturatedFat 6.2, Cholesterol 104.1, Sodium 520.7, Carbohydrate 26, Fiber 5.4, Sugar 6.2, Protein 40.4
CRISPY RICE CEREAL-COATED FRIED CHICKEN
Rice cereal is not just for breakfast. It also happens to be a great coating for fried chicken. (Just make sure you don't buy the frosted rice cereal.)
Provided by Kardea Brown
Categories main-dish
Time 1h15m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Pour the oil halfway up the sides of a very large cast-iron skillet. Heat the oil to 350 degrees F.
- Line a rimmed baking sheet with parchment paper. Line a second rimmed baking sheet with a cooling rack. While the oil heats, combine the flour and House Seasoning in a shallow dish. Whisk together the milk and eggs in a separate shallow dish. Place the crushed cereal in a third shallow dish. Season the cereal with salt and pepper.
- Sprinkle the drumsticks with salt and pepper. Dip the chicken in the seasoned flour and coat completely. Dip in the egg mixture, then dredge in the rice cereal, pressing to coat evenly. Place on the parchment-lined baking sheet.
- Fry the chicken, in batches, in the hot oil until golden brown and an instant-read thermometer inserted in the thickest portion (avoiding bone) registers 165 degrees F, 18 to 20 minutes. Remove to the wire rack to drain.
- Stir together the garlic and onion powders, paprika, salt and pepper in a small bowl. Store in an airtight container.
CRISPY BAKED CEREAL CHICKEN
This is a great recipe for those that like the crispiness of fried chicken, but don't want all of the greasiness!
Provided by AggieAnna
Categories Meat and Poultry Recipes Chicken Baked and Roasted Oven Fried
Time 55m
Yield 4
Number Of Ingredients 6
Steps:
- Preheat an oven to 375 degrees F (190 degrees C); grease a 9x12 inch baking dish.
- Place the cereal in a large plastic zipper bag and crush the cereal into crumbs. Add the garlic salt and seasoned salt; shake the mixture together in the bag to combine. Pour the cereal crumb mixture out into a shallow bowl.
- In another shallow bowl, beat the egg with the milk. Dip each chicken breast half into the milk mixture, then into the crumb mixture, coating the chicken well with crumbs. Place the coated chicken breasts into the prepared baking dish.
- Bake in the preheated oven until the cereal coating is golden brown, the chicken is no longer pink in the center, and the juices run clear, about 40 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
Nutrition Facts : Calories 195.7 calories, Carbohydrate 5.8 g, Cholesterol 118.4 mg, Fat 5.8 g, Fiber 0.1 g, Protein 28.3 g, SaturatedFat 2.3 g, Sodium 1143.6 mg, Sugar 4.4 g
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