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Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
  • Calories 235.5
  • Total Fat 1.8 g
  • Saturated Fat 0.4 g
  • Polyunsaturated Fat 0.4 g
  • Monounsaturated Fat 0.4 g
  • Cholesterol 66.0 mg
  • Sodium 153.9 mg
  • Potassium 403.8 mg
  • Total Carbohydrate 20.4 g
  • Dietary Fiber 0.3 g
  • Sugars 1.2 g
  • Protein 32.5 g
  • Vitamin A 8.0 %
  • Vitamin B-12 17.2 %
  • Vitamin B-6 33.4 %
  • Vitamin C 2.3 %
  • Vitamin D 5.0 %
  • Vitamin E 2.8 %
  • Calcium 2.4 %
  • Copper 3.7 %
  • Folate 13.0 %
  • Iron 11.3 %
  • Magnesium 9.3 %
  • Manganese 5.6 %
  • Niacin 67.9 %
  • Pantothenic Acid 14.8 %
  • Phosphorus 27.1 %
  • Riboflavin 34.5 %
  • Selenium 46.4 %
  • Thiamin 16.4 %
  • Zinc 8.7 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in "Fried" Chicken

View the full "Fried" Chicken Recipe & Instructions
Submitted by: JENNMARIE0830

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of "Fried" Chicken

137 calories of Chicken Breast (cooked), no skin, roasted, (4 ounces)

55 calories of Kikkoman Panko Bread Crumbs, (0.25 cup)

40 calories of Wheat flour, white, bread, enriched, (0.08 cup)

17 calories of Egg substitute, liquid (Egg Beaters), (0.13 cup)


Nutrition & Calorie Comments  

This was absolutely what I was looking for! I did use two actual eggs vs egg substitute for more protein and bread crumbs because I couldn't find panko crumbs. I know that added some calories but it was worth it. Added Tony's creole seasoning and garlic salt-I'm cajun afterall lol. It was great! Submitted by:
SANITYDREAMER

(10/8/12)
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I really liked the crunch of the chicken and the ease of this recipe. However, I feel that it lacked in flavor even after adding salt, pepper, blackening & Italian seasonings. Next time I'll plan to add a lot more seasonings to the flour. DH & both kids (4&7) all liked it as well! Submitted by:
DAQUERIA

(1/4/12)
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tired this recipe really good but I did add garlic and onion salt to it Submitted by:
MOZINGOL88

(7/27/09)
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This was great. I substituated the wheat flour and the bread crumbs for Fiber One Bran cereal crushed. Thanks for a great recipe. Everyone loved it. Submitted by:
PUCKYGIRL

(7/15/09)
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It's great with corn flake crumbs too! We've had it that way our whole lives - you can use boneless, skinless chicken or cut up fryers, tho the fat is higher then. Great with the kids. Try serving it with creamed corn on the side, the two flavors together are a winner! Submitted by:
SKYLERNME

(4/21/09)
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I love this recipe. Actually been making it for a couple of years and didn't know it was listed on here until today. The only thing is, I don't dip it in the egg mix twice, once is enough, twice just thickens the breading (and adds calories). Submitted by:
CHOCMOM

(4/14/09)
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I followed another poster and soaked in lowfat buttermilk for about an hour.
It was a hit with my family, I didn't use the flour, and added more spices to the panko.
Submitted by:
KAZIRE

(4/10/09)
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I do something like this... I dip the chicken in egg beaters and then in fiber one cereal (which I blend into breadcrumbs). It turns out very well! Submitted by:
HEALTHPRINCESS9

(4/9/09)
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This was an AWESOME substitute to fattening fried chicken. It was great! Submitted by:
CEM1019

(4/6/09)
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Sounds awesome, but beware of some panko brands as they have hydrogenated oils in them. Saving calories but overlooking your arteries is no good. Submitted by:
HARURU

(4/6/09)
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I will definetly give this one a try, who doesn't love Fried chicken? I need some low fat comfort foods these days. Thanks!!
Submitted by:
KIMOSABI222

(4/3/09)
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I do intend to try this recipe, it sounds great. I hate to be the bearer of bad news, but the fat content in this recipe is wrong. A 3 oz. skinless chicken breast with nothing else will have at least 3.2g of fat. Most egg substitute has fat as well, but not all. Plus there is a smidge in the bread. Submitted by:
MYTURN!

(3/28/09)
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This recipe is great! Another great way to do "fried chicken" is to blend fiber one and use that as bread crumbs. It tastes amazing and you get some great fiber from it! Submitted by:
ASHLEY82083

(3/27/09)
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To cut more calories, I came up with using low fat buttermilk & pre-soaking the chicken in that to make it more moist and tender... it's lower in calories than egg or egg substitute. Plus I season the flour with paprika, dry mustard, and onion powder as well as pepper and salt to add a kick! Submitted by:
NEWME841

(3/26/09)
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I haven't tried it yet but will. I also saw on Blaine's low carb cooking that he uses ground pork rinds for breading which also gives a crispy texture. Submitted by:
BETTYBOOPNJEN

(3/23/09)
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If you don't have panko, use crushed rice crispies or cheerios. I also add some fat free yogart to my egg wash. Seems to help the crubms stick better. Submitted by:
VSASSER

(3/23/09)
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