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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 235.5
  • Total Fat: 1.8 g
  • Cholesterol: 66.0 mg
  • Sodium: 153.9 mg
  • Total Carbs: 20.4 g
  • Dietary Fiber: 0.3 g
  • Protein: 32.5 g

View full nutritional breakdown of "Fried" Chicken calories by ingredient
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"Fried" Chicken

Submitted by: JENNMARIE0830

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 Breasts (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

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"

Number of Servings: 4

Recipe submitted by SparkPeople user JENNMARIE0830.






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Member Ratings For This Recipe

  • NEWME841

    Very Good
    40 of 40 people found this review helpful
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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! - 3/26/09

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  • VSASSER


    18 of 18 people found this review helpful
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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. - 3/23/09

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  • VALENTINA73

    Incredible!
    12 of 12 people found this review helpful
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    Fantastic!! I always cook "fried" chicken in the oven! Even with just breadcrumbs (no eggs, no flour) it's very good! I hate frying and I found out that almost anything fried can be cooked in the oven instead ;-) Even french fries are pretty good oven baked! - 3/22/09

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  • SISHARE


    8 of 8 people found this review helpful
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    Sine i have gluten allergy i can not have wheat flour or bread crumbs. I used instant mashed potato flakes slightly browned in a skillet with spray butter then put them in the bag instead. I roll chicken in egg then put in bag to shake put it on tray then cook. Yum - 3/29/09

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  • ASHLEY82083

    Incredible!
    8 of 9 people found this review helpful
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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! - 3/27/09

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  • MERCEDES974


    8 of 8 people found this review helpful
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    I tried this fried chicken recipe last night. It was fantastic ! Going to use this recipe weekly as we love fried chicken. Thanks for sharing this recipe!!!! - 3/24/09

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  • FITFABULOUS

    Incredible!
    6 of 7 people found this review helpful
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    I want my eating habits to change for life...this will make me feel like I can eat healthy and enjoy a little compfort food along the way. - 3/22/09

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  • QUIXOTICANTICS

    Very Good
    5 of 5 people found this review helpful
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    Instead of the egg substitute, I just sprayed down the chicken with Pam's Olive Oil cooking spray. Excellent! - 6/30/09

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  • JLTIERNEY

    Very Good
    5 of 5 people found this review helpful
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    This was very good and easy to make. It was very nice to have "Fried" chicken and not feel guilty about it! - 3/27/09

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  • HARURU

    Incredible!
    4 of 5 people found this review helpful
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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. - 4/6/09

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  • SOJOURNE

    Incredible!
    4 of 4 people found this review helpful
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    Had this tonight, easy as pie to make. Just added garlic and onion powder to mix. Even my 12 year old loved it. Thanks so much!! - 3/30/09

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  • FATRASBERI

    Incredible!
    4 of 4 people found this review helpful
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    This is one of my favorite ways to eat chicken. Especially since it's not fried. Try it with Katsu Sauce, oh man yummy!!! - 3/21/09

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  • LARATHEQUEEN


    3 of 4 people found this review helpful
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    This was very easy and delicious. My 3 year old loved it! We will definitely make these again. Thank you! - 3/31/09

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  • CHINOOKEMT

    Incredible!
    3 of 3 people found this review helpful
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    Very easy to make. Flavor was excellent! - 3/29/09

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  • PLUMBUNNY

    Incredible!
    2 of 2 people found this review helpful
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    How easy is this and so yummy. Made the zucchini boats from another SparkPerson and dinner was done!!! - 6/15/09

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  • HJ-PIX

    Incredible!
    2 of 2 people found this review helpful
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    This was GREAT!! The WHOLE FAMILY thoroughly ENJOYED this!!! ;D - 4/30/09

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  • M2GERSH

    Incredible!
    2 of 2 people found this review helpful
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    great, very filling - 4/25/09

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  • CHRISMSCHILL

    Incredible!
    2 of 2 people found this review helpful
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    LOVED THE FLAVOR OF THE PANKO BREAD CRUMB AND THE CRUNCH WAS AMAZING...I WENT ONE MORE STEP AND ADDED DURKEE RED HOT TO THE TOP FOR A BUFFALO FLAVOR...WILL MAKE AGAIN - 4/24/09

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  • SBELL822

    Very Good
    2 of 2 people found this review helpful
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    I added garlic powder, onion powder, and paprika to the flour mixture. I also used the italian seasoned Panko. It was nice and crispy and definately a step up from Shake-n-Bake. - 4/22/09

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  • TXLIZWOLF

    Incredible!
    2 of 2 people found this review helpful
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    Amazing - it comes out like real fried chicken. A money saver and I don't have to blow my diet for fried chicken. LOVE LOVE LOVE IT - 4/14/09

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  • CHOCMOM

    Incredible!
    2 of 2 people found this review helpful
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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). - 4/14/09

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  • MISHKA_1972

    Incredible!
    2 of 2 people found this review helpful
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    My daughter loved this ~ yummy!! - 4/13/09

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  • THEREISHOPE2

    Incredible!
    2 of 2 people found this review helpful
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    Make this tonight and it was great. Thanks for the recipe. I used the southwestern style egg beaters by mistake But it added that extra favor. - 4/13/09

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  • NANA2MIA

    Incredible!
    2 of 2 people found this review helpful
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    Delicious, crispy and moist...I added some spice to the ww flour like suggested, and it has wonderful flavor.. - 4/13/09

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  • CHUCKLES07

    Incredible!
    2 of 2 people found this review helpful
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    Great easy, tasty recipe! - 4/9/09

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