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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


  • Very Good
    40 of 40 people found this review helpful
    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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  • 18 of 18 people found this review helpful
    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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  • Incredible!
    12 of 12 people found this review helpful
    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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  • 9 of 9 people found this review helpful
    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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  • Incredible!
    8 of 9 people found this review helpful
    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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  • 8 of 8 people found this review helpful
    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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  • Incredible!
    6 of 7 people found this review helpful
    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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  • Very Good
    5 of 5 people found this review helpful
    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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  • Very Good
    5 of 5 people found this review helpful
    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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  • Incredible!
    4 of 6 people found this review helpful
    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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  • Incredible!
    4 of 4 people found this review helpful
    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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  • Incredible!
    4 of 4 people found this review helpful
    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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  • 3 of 4 people found this review helpful
    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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  • Incredible!
    3 of 3 people found this review helpful
    Very easy to make. Flavor was excellent! - 3/29/09

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

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

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

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

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  • Incredible!
    2 of 2 people found this review helpful
    I never knew you dipped the chicken into the flour and seasoning BEFORE you dipped in the egg mixture and then into the crumbs. Now I know why it never tasted like Nanny"s did,now I know it will be a success. It is a simple and easy to make...thanks a bunch!!!! - 4/6/09

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  • Incredible!
    2 of 2 people found this review helpful
    This was an AWESOME substitute to fattening fried chicken. It was great! - 4/6/09

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  • Very Good
    2 of 2 people found this review helpful
    I tried it just like the recipe, perhaps I baked too long, a little dry but still good, I'll try some of the other suggestions the next time but it is a keeper. - 4/5/09

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  • Incredible!
    2 of 2 people found this review helpful
    My family is big on traditional italian meals - so this was a bit scary while preparing it. I followed the orginial recipe to the letter and my family loved it! I was so psyched; I was even told I could make it again and again. Excellent. - 4/3/09

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  • Incredible!
    2 of 2 people found this review helpful
    This is the way we used to make it in Japan too. At home I like to use my own panko (which is a translation for bread crumbs) from homemade whole wheat bread. Yummy! - 4/1/09

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  • Incredible!
    2 of 2 people found this review helpful
    This was so good! Everyone loved it including the kids. Will definitely make over and over again. - 3/31/09

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  • Incredible!
    2 of 2 people found this review helpful
    Simply delicious. The panko adds that crunch from fried chicken that you miss on a diet. - 3/31/09

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  • Very Good
    2 of 2 people found this review helpful
    very good and simple
    - 3/29/09

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  • 2 of 3 people found this review helpful
    I love using Panko Crumbs. I have used shrimp too and they are awesome!! Tried it with onions for onion rings, they didn't stick very well. I think I'll try the yogurt thing. - 3/28/09

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  • 2 of 3 people found this review helpful
    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. - 3/28/09

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  • Very Good
    2 of 2 people found this review helpful
    Thanks for the recipe. Really easy and pleasing. - 3/25/09

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  • Very Good
    2 of 2 people found this review helpful
    My husband and I will be making this again! :-) We liked it very much! - 3/24/09

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  • Incredible!
    2 of 6 people found this review helpful
    thank you I printed this, I seen that biggest loser too.
    it does sound good - 3/24/09

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  • 2 of 5 people found this review helpful
    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. - 3/23/09

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  • Incredible!
    2 of 5 people found this review helpful
    I am going to have to give this one a try I didn't see the show that had this recipe on it but it sure is a winner for me because we love fried chicken. - 3/21/09

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  • Incredible!
    1 of 1 people found this review helpful
    can't wait to make it tonight! I made it and my hubby, who is very picky and hates chicken, loved it! - 6/14/10

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  • Incredible!
    1 of 1 people found this review helpful
    this is dinner tonight! Thanks for sharing the recipe!
    The only addition; some crushed rosemary and basil - 8/16/09

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  • Very Good
    1 of 1 people found this review helpful
    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! - 4/21/09

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  • O.K.
    1 of 1 people found this review helpful
    the chicken was very bland. It does need some kind of seasoning. - 4/20/09

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  • Good
    1 of 1 people found this review helpful
    This recipe was pretty good and there was little comprise to the flavor. - 4/18/09

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  • Incredible!
    1 of 1 people found this review helpful
    Very moist and delicious. I was pleasantly surprised with the taste and flavor. For oven fried chicken it can't be beat. - 4/16/09

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  • Very Good
    1 of 1 people found this review helpful
    It was very good and crunchy. I will make sure to add more spices next time. My hubby made it and only added some Mrs. Dash, but it needs a little more. We like a lot of flavors! So crunchy though! Thanks for sharing! - 4/15/09

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  • Very Good
    1 of 1 people found this review helpful
    Easy alternative with great taste. - 4/15/09

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  • Very Good
    1 of 1 people found this review helpful
    My family enjoyed this chicken. I added some more spices to the panko/flour mixture, like another rater suggested. - 4/14/09

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  • 1 of 1 people found this review helpful
    This was very good! The crunchiness was delicious. Instead of eggbeaters I used an egg, but still good. :) - 4/13/09

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  • Very Good
    1 of 1 people found this review helpful
    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. - 4/10/09

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  • Very Good
    1 of 1 people found this review helpful
    Yum. :) I used chicken breast tenders, and baked for 20 minutes. Turned out perfect. Not too dry, at all. :) I added a little dijon to my egg. :) thanks! - 4/8/09

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  • Incredible!
    1 of 1 people found this review helpful
    Really crunchy and so easy to make. Both my kids ate it too! I think I over-cooked it as mine was just a little dry. Defnitely a keeper recipe though. Will add some more spices to flour next time, like paprika and garlic powder. Would also be great turned into chicken parmesan. - 4/8/09

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  • Incredible!
    1 of 4 people found this review helpful
    thanks i love the biggest looser but did not get this
    recipe i am going to do this for dinner - 3/20/09

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  • My husband absolutely loves this one. - 1/4/14

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  • 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! - 10/8/12

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  • This was excellent! - 6/29/12

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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! - 1/4/12

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  • I used corn flakes instead of panko crumbs. It was so good! Cut two breasts into pieces, coated in flour, eggbeaters and then corn flakes, baked at 350 for 40 minutes, and hubby raved over it! Will definitely make again! - 10/30/11

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  • This recipe is great! The panko crumbs are so crunchy! I will be using this recipe again!! - 10/7/11

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  • Fabulous! We had this for dinner tonight- and it was a huge hit! My teenager said to make chicken this way from now on! - 7/26/11

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  • Very, Very Tasty!!! I had some chicken tenders left that I had to use. This worked beautifully! I made minor changes. I doused the tenders with a little hot sauce before dipping into the flour, egg, and panko (I just used a plate 'divided' in 1/2 for breading). Onion & garlic pwdr w/ flour. Yum! - 6/12/11

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  • add garlic powder, onion powder, red chili powder, and paprika to add extra flavor to the panko bread crumbs, egg mixture, and to the flour. Then I sprayed the bottom of the pan and the top of each breast with about a half of a teaspoon of canola oil to add some crunch to the topping. **Awesome!** - 5/23/11

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  • very good!!!!!!!!!!! - 5/17/11

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  • really crispy, deff. will take away a fried chicken craving!!! this is great! I put old bay in my flour to season it. and used almond milk instead of egg substitute. - 4/12/11

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  • substituted whole wheat bread crumbs, used whole eggs and added cajun seasoning to the crumbs. everybody loved them. - 10/4/10

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  • This is great! - 5/12/10

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  • Loved it! - 2/4/10

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  • Incredible! - 10/24/09

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  • Incredible!
    0 of 1 people found this review helpful
    I will be trying this recipe tomorrow. It sounds wonderful, and I love fried chicken, but I don't want to blow the pounds i have already lost. Thanks, I will be back for more recipes - 10/9/09

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  • I MADE THIS NIGHT BEFORE LAST FOR MY HUSBAND AND MYSELF. HE IS A PICKY EATER AND HE SAID HE'D HAVE IT AGAIN. I BOUGHT THE UNSEASONED PANKO BREAD CRUMBS, BUT SAW THEY ALSO HAD ITALIAN SEASONED. I MIGHT TRY THEM WHEN I NEED MORE. I COULDN'T BELEIVE HOW CRISPY THE CHICKEN WAS. - 9/16/09

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  • Absolutely delicious! I made chicken strips, at 425 degrees it takes approx 10 mins. - 8/18/09

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  • tired this recipe really good but I did add garlic and onion salt to it - 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. - 7/15/09

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  • 0 of 1 people found this review helpful
    Very Yummy!! - 4/20/09

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  • 0 of 1 people found this review helpful
    Please tell me what can be substituted for japanese style Panko bread crumbs. I am not familiar with these. Will regular bread crumbs work. Want to try this recipe. - 4/19/09

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  • 0 of 1 people found this review helpful
    I live alone. So this recipe if great for me. Add more recipes for loners like me. - 4/17/09

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  • 0 of 1 people found this review helpful
    Has anyone tried this recipe with chicken pieces instead of cutlets? Its sounds great, I will have to try it both ways. - 4/16/09

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  • 0 of 1 people found this review helpful
    Newme841 is right, soaking these in buttermilk is a great idea. It does make them more moist and it also gives it a little bit of flavor, which chicken often needs! I do chicken this way all the time, I just change up the seasoning depending on my mood :) - 4/14/09

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  • 0 of 1 people found this review helpful
    well I sure am excited to try this recipe. With a husband and 3 young kids we really need to start eating healthier. - 4/12/09

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  • Incredible!
    0 of 1 people found this review helpful
    this is really close to a recipe I've used for years. Sp tasty love this one. - 4/12/09

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  • 0 of 1 people found this review helpful
    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! - 4/9/09

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  • 0 of 1 people found this review helpful
    ill be trying this tonight sounds FABULOUS - 4/8/09

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  • Incredible!
    0 of 1 people found this review helpful
    Great *fried* chicken recipe! If we would use Paper Bags (lunch) bags instead of plastic ziplocks, I think the environment would be happier. Lunch bags would do, the ingredients aren't all that wet. - 4/8/09

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  • Very Good
    0 of 1 people found this review helpful
    I will definetly give this one a try, who doesn't love Fried chicken? I need some low fat comfort foods these days. Thanks!!
    - 4/3/09

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  • 0 of 2 people found this review helpful
    where do I get jappanese bread crumbs? this is what I always run into - 4/1/09

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  • 0 of 1 people found this review helpful
    GREAT,GREAT,GREAT - 3/29/09

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  • 0 of 2 people found this review helpful
    I've not ever fried chicken this way and the family loves my fried chicken. I'm going to be trying this next week on the family. Changing eating habits is going to be hard, but necessary. Hope grandkids like it. - 3/29/09

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  • 0 of 1 people found this review helpful
    I cant wait to try!!!
    - 3/26/09

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  • 0 of 1 people found this review helpful
    this sounds very good - 3/26/09

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  • 0 of 3 people found this review helpful
    making this tonight cant wait! I seen it on the biggest looser, but didnt even think about writing it down - 3/25/09

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