Un-Fried Chicken Fingers

How many of us love fried chicken?  Me!  Raising hand in the air.  How many of us know that eating that chicken fried is not so good?  Me!  Raising hand in the air again not wanting to admit that.

Every time I post something on our blog, I send an email to my friend at work, Heidi.  She doesn’t do the Social Networking, so I like to share these with her.  I had given her the BBQ Chicken Finger recipe.  The next day when I asked her if she saw the post and she said she did.  She also said that she makes chicken in the oven that tastes just like it’s been fried!  (the BBQ Chicken fingers are fried in a pan w/oil before baking in the oven).  Well heck, I’m all for that.

I’ve soaked chicken in egg, milk, flour, bread crumbs, and even Cheez it  Crackers!  Some of you may have heard or even done this before, but I haven’t heard of using Frosted Flakes.  I was all game for it.  The sweetness that Heidi explained with the chicken, must be tried.

Here’s what you need:

4 boneless, skinless chicken breasts (I used Lemon Pepper flavored)

Zip lock bag full of crushed Frosted Flakes

2 egg whites, mixed well

Olive Oil Cooking Spray

What to do:

Heat the oven to 400 degrees

Put the Frosted Flakes in a zip lock bag and crush!

Cut the chicken breast into strips

Dip each piece of chicken in the egg white.  Put the cereal on a plate and coat both sides of the chicken and place on a baking sheet that’s been sprayed with cooking spray.  Once each piece has been put on the baking sheet, spray with the Olive Oil Cooking spray.

Put in the oven and bake for 20-30 minutes or until chicken is cooked through.

If you’ve tried this before, then you can understand what the sweet flavor of the cereal does on the chicken.  Instead of putting into words, just put it in the oven.

No frying in a pan full of oil.  The cereal is much better than the oil!!

Thanks for sharing this with me Heidi so I can share with others.  We’ll make this often.

Have a great week.

Patricia – Two Girls Cooking Blog

Chicken Breasts w/Potatoes

Ok so a portion of the holiday is past.  I didn’t watch what I ate as much as I should.  And really, who does at this time of the year?  So on Turkey day I ate the meat, had the stuffing, had the vegetable medley and or course a piece of cream cheese pie and two brownies.  Lets not forget to count all of the snacks that came before dinner!

So here I am back to my workouts today and cooking a better meal for my family and myself.  I tend to get the “what are we having for dinner” question as soon as I get the kids from the bus stop.  And as soon as they hear the word chicken, they both say “yuk”.  Brooklyn can’t believe that we actually eat a chicken and I’m not sure why Caleb says it.  I’m sure because his sister does.  If Brooklyn knew that there was a portion of chicken in chicken McNuggets, I wonder if she’d eat them too!

Today I’m using my trusty low fat cook book again.  I made out my dinners for the week and came across one that we haven’t tried yet.  And might I just say that if my family weren’t so picky I could make more from this cook book than just the chicken and desserts.  Soups?  That’s not for dinner.  Sandwiches?  Yuk, that’s for lunch.  As we say in our family (as I’m sure many do), you get what you get and you don’t pitch a fit.  Or you just choose not to eat and make yourself a bologna sandwich anyways!

But because I feel much better feeding them and myself something that is good for us, I chose this meal over hearing their yuks.  Which I’ll hear again once their plates are set before them!!!

This one was simple to make and not much effort put forth.  What more can you ask for!  This leaves room for some of the banana squares afterwards!

Here’s what you need:

12 small red new potatoes – I had the yellow potatoes so thats what we used

2 tbs olive oil

1/8 tsp white pepper (I used regular pepper)

4 cloves garlic, minced

1 tsp dried oregano leaves

2 tbs Dijon mustard

4 (4oz) boneless, skinless chicken breasts (I used lemon pepper flavored)

1 cup cherry tomoatoes (Need I say I left these out due to the huge dislike of tomatoes on MY part)

Here’s what you do:

1.  Preheat oven to 400 degrees.  Line a roasting pan with parchment paper (I didn’t have any so I sprayed the pan with Olive Oil spray) and set aside.  Scrub potatoes and cut in half (because I used the bigger potatoes, I had to cut mine smaller).  Place in prepared pan.

2.  In a small bowl, combine oil, pepper, garlic, oregano and mustard and mix well.  Drizzle half of this mixture over the potatoes and toss to coat.  Roast for 20 minutes.

3.  Cut chicken breasts into quarters.  Remove pan from oven and add chicken to potato mixture.  Using a spatula, mix potatoes and chicken together.  Drizzle with remaining oil mixture.  Return to oven and roast for 15 minutes longer.

 

4.  If you MUST add the tomatoes you would add at this point.  Roast them for 5-10 minutes longer or until potatoes are tender and browned and chicken is thoroughly cooked.

<This from the cook book> This easy one-dish has the best combination of flavors. Mustard adds a nice bit of spice to tender chicken and crisp potatoes.

Nutritional:

Calories: 395; Fat: 9.57; Saturated fat: 1.85; Dietary Fiber: 5.21; Sodium: 142.98; Cholesterol: 61.23mg

A happy start to the beginning of the work week with a quick and easy meal!  All kidding aside from the kids and the pickiness, this is a great dish and the mustard and the garlic really do add a great flavor.  The kids put a bit of Ranch on top of theirs, so I followed suit.  Great touch little ones.

Happy Cooking

Patricia – Two Girls Cooking

BBQ Chicken Fingers

Thanksgiving is over and I have no left overs to make turkey this or turkey that.  Which, I guess is ok.  I didn’t have to cook or clean up yesterday.  I enjoyed a good meal cooked by my uncle and his wife, saw family I haven’t seen in years and didn’t have to clean up a thing.  (I suppose I should have offered, and maybe I did, but it was nice not to have to fuss and get things done).

So today I had chicken in the freezer.  The last meat until grocery shopping.  I planned on making chicken fingers as I normally do.  Coat it with panko bread crumbs and cook them in the oven.  Craig was possibly supposed to bowl in Bayport.  When we go there, we usually eat their BBQ chicken fingers.  Not that I’m comparing their food to what I just made, because you can’t.  But it did give me the idea of making them this way instead of the “normal” way.    The chicken was nice and tender. I used two kinds of Famous Dave’s Sweet and Zesty and then for my hot taste buds, I used Devils Spit!

Here’s what you need:

4 chicken breasts, cut into strips (I had lemon pepper flavored)

whole wheat flour

Egg substitute (Egg Beaters)

All Season Salt

Garlic Salt

Nutmeg

Smart Balance Omega oil

Here’s what you need to do:

Heat oven to 375 degrees.

Put the flour (mixed with all of the seasonings) on a plate and the egg substitute in a bowl.  Put each piece of chicken in the flour, in the egg, then back into the flour mixture again.

Heat frying pan with the oil just enough to cover half of the chicken pieces.  Place chicken in the oil and cook on each side until browned.  After the chicken is browned, remove from pan and set aside on a plate.  Pour the BBQ sauce in a bowl and coat each piece and place on a cookie sheet.  Bake for 20 minutes or until chicken is cooked through.

I served this along with some Jiffy corn bread muffins!

Not quite so quick, but sure is easy and and tastes even better.  A great after the holiday dinner to try for sure.

Have a great rest of the weekend…

Patricia – Two Girls Cooking