Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 229.8
- Total Fat: 4.3 g
- Cholesterol: 83.3 mg
- Sodium: 166.2 mg
- Total Carbs: 20.4 g
- Dietary Fiber: 0.3 g
- Protein: 26.0 g
View full nutritional breakdown of MAKEOVER: calories by ingredient
MAKEOVER:
Submitted by: LUVMOBILEView the original recipe for "Fried" Chicken
Introduction
My family loves fried chicken, so when I saw something similar done on Biggest Loser, I had to try it. It's a great alternative to "fried" chicken. My family loves fried chicken, so when I saw something similar done on Biggest Loser, I had to try it. It's a great alternative to "fried" chicken.Number of Servings: 4
Ingredients
-
~ (1) lb. Boneless Skinless Chicken thighs (approx 4 or 5 pieces)
~ 1 cup japanese style Panko bread crumbs
~ 1/3 cup whole wheat flour
~ 1/2 cup liquid egg substitute (egg beaters)
~ Sea Salt & Pepper
Tips
Directions
~ Preheat Oven to 425 degree.
~ Mix flour and seasoning in gallon size ziplock bag. Put the panko bread crumbs in a 2nd gallon size ziplock bag. In a bowl, put the egg substitute.
~ 1 at a time, place the chicken in the flour/seasoning bag and shake to coat. Remove the chicken, shake off excess and dip into the egg substitute coating both sides. Again, shake off excess and place the chicken into the panko bread crumb bag and shake to coat.
~ Remove chicken, shaking off excess; and place onto a broiler pan.
~ Cook at 425 for about 25 minutes. Adjust your cooking time to allow for the thickness of your chicken.
~ You can also use Breast tenderloins for "chicken strips" or you can cut the breast into 1 inch pieces to make "chicken nuggets". Cooking times may decrease slightly in "strips" or "nuggets"
~ Mix flour and seasoning in gallon size ziplock bag. Put the panko bread crumbs in a 2nd gallon size ziplock bag. In a bowl, put the egg substitute.
~ 1 at a time, place the chicken in the flour/seasoning bag and shake to coat. Remove the chicken, shake off excess and dip into the egg substitute coating both sides. Again, shake off excess and place the chicken into the panko bread crumb bag and shake to coat.
~ Remove chicken, shaking off excess; and place onto a broiler pan.
~ Cook at 425 for about 25 minutes. Adjust your cooking time to allow for the thickness of your chicken.
~ You can also use Breast tenderloins for "chicken strips" or you can cut the breast into 1 inch pieces to make "chicken nuggets". Cooking times may decrease slightly in "strips" or "nuggets"
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