Faux Fried Chicken

72SHARES
Faux Fried Chicken

4.6 of 5 (80)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 249.8
  • Total Fat: 3.5 g
  • Cholesterol: 70.2 mg
  • Sodium: 143.5 mg
  • Total Carbs: 20.8 g
  • Dietary Fiber: 0.3 g
  • Protein: 32.4 g

View full nutritional breakdown of Faux Fried Chicken calories by ingredient
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Introduction

My family loves fried chicken, so when I saw something similar done on 'The 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 'The 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.

One 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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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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