Tastes like fried chicken!

If you ever crave items from the kids’ menu when you eat out, mac ‘n cheese, French fries, chicken fingers, I can help you out — at least with the last one. I’ve created my own crispy baked version that will bust up your cravings. I use chicken breast for the recipe, but you can make it with wings just as well. The secret ingredient is an uber-helpful new product: GG Bran Sprinkles (brancrispbread.com or in health food stores). They look like breadcrumbs but are made from bran, which is low in calories and high in fiber. A 3-tablespoon serving contains 5 grams of dietary fiber (20% of recommended daily need) and has just 12 calories. Regular breadcrumbs usually have 80 calories and 0 grams of fiber. As an alternate, I also like Jason Bread Crumbs, which have 70 calories, 14 grams of carbohydrate, 0 fat, and 3 grams of protein, and can be found in most grocery stores. So eat up: It’s finger-lickin’ good — and good for you.

“Fried” Chicken

Serves: 4

Total time: 45 minutes
















Ingredients:

• 4 6-ounce chicken breasts (or wings)
• ¾ cup GG Bran Sprinkles (or Jason Bread Crumbs)
• 4 tablespoons low fat mayo*
• Salt and pepper, to taste
• ¼ tsp garlic powder, ¼ tsp onion powder, 2 teaspoons sesame seeds (all optional)

Cooking instructions:

1. Preheat the oven to 375˚F.
2. Brush chicken breasts with low fat mayo to coat. *You can also use mustard or egg whites to coat the chicken if you prefer.
3. Place bran sprinkles in a bowl.
4. Mix the salt and pepper with the optional ingredients (garlic powder, onion powder, and sesame seeds) into the bran sprinkles to season them.
5. Dip the chicken into the bran, covering both sides.
6. Place chicken on a baking sheet and bake for 30-40 minutes, or until chicken is cooked through and coating looks crispy.

Tastes great with our sweet potato fries.

Nutrition content
Per serving (1 6-ounce chicken breast): 240 calories, 6.5 g fat, .5 g of saturated fat, 7.5 g carbohydrate, 5 g fiber, 39 g protein

Comments (10)

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Monday March 9, 2009 Debbie wrote:

... Hi. Im completely new to this whole "eating healthy" thing and just full of questions but one is pertaining to this particular recipe. You say it has 6.5g fat per serving as well as some sat fat. How much fat is healthy to eat? How about how much sat fat? and carbs? When i say how much are you "supposed to eat" what i mean is if your trying to lose weight, as quickly as possible, what is the lowest healthy amount of these things. I am 5'6" in case you needed my height and medium build.
Thanks in advance for your time : )

Wednesday March 11, 2009 Jeanna wrote:

... I am a huge fan of the "Fried Chicken" and I actually used All Bran in a food processor for my crunchy coating. This is great for the kids as well, because they enjoy these as much as they would a chicken nugget. Occasionally, I'll put a Tex-Mex spin on them and add cuming and chili powder to my processed cereal and thin out a little Southwest mustard with some water as the dipping sauce. Any way you dice it, this is a great alternative. Thanks Sofia...I love all your recipes and ideas.

Saturday March 14, 2009 Stefanie Schmidt wrote:

... This recipe sounds so good, and I can't wait to try the bran flakes.

Saturday March 14, 2009 TAMMY wrote:

... I WILL TRY THIS FOR DINNER TONIGHT. THANKS FOR THE RECIPE.

Saturday March 14, 2009 Genevieve wrote:

... Hi Debbie! Good on you for making a decision to eat healthier. You might want to start here:

http://www.mypyramid.gov/mypyramid/index.aspx

You can fill in your height, weight, activity levels, and weight goals and it will help you develop a plan showing exactly how much of everything you need. Then you can come back here for more tips. :) Good luck!

Saturday March 14, 2009 Martha wrote:

... The "professionals" say that you should eat no more than 30% fat in your diet. Easy to figure from a label ... divide calories from fat by total calories. With the recipe, I'm not sure how to calculate. Not a complete answer, but partitial. Hope it helps!

Saturday March 14, 2009 Mickie wrote:

... Hi Debbie, I'm no authority, but just last week had a nutritionist put me on a special diet, low carb, no sugar, somewhat like a diabetic. He recommended 70 carbs a day and no "ose" sugars, so FRESH veggies, fruit etc. Started Monday and losing 1 pound a day and at first was pretty tired, but feeling good this morning...just my story, maybe it will help...God bless! (you can get a list of low carb foods on line)

Saturday March 14, 2009 Pat wrote:

... I'd like to see the sodium content listed with the recipes. We are on a very low-sodium diet and want to try new options for cooking chicken. This one sounds great ... but I am concerned that there is no sodium nutrition shown. Thanks for considering this.

Saturday March 14, 2009 Skinny and the City wrote:

... Excellent point Pat and we will try not to overlook sodium content again! Each 6 ounce serving of our "fried" chicken with the GG sprinkles contains 160 mg sodium providing that the skin is removed from the chicken and no
"Salt to taste" is added.

Thursday February 4, 2010 Tina Pratt wrote:

... what are GG Bran Sprinkles?

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