Some things don’t change. We still love this meal. We still watch Biggest Loser. I won’t get into the controversial aspects of the hit TV show (mainly because I agree with both sides). I will, however, thank them for this recipe we tried years ago…and continue to make time and time again.
If you’ve been reading along for awhile, you may have noticed a fondness I have towards recipes that include “faux frying”…the end product of a crispy, fried-like exterior, but without all the added calories and fat. Because here’s a little secret. Fried foods are loved by all…dietitians, too. The only difference is we fully recognize the short-comings to be found among all that is fried and hopefully choose to partake on a very infrequent basis.
But here’s where a little effort can pay off big time…because I like to have my cake and eat it, too…and the less calories, the better. Why not faux fry when you’ll never miss the “real deal”? Besides, a Fry Daddy is no simple, mess-free endeavor.
When Kroger up and decided to remodel and rid their shelves of breadcrumbs for the better part of a week, I had to get a little creative with this recipe. Mr. Prevention has dietary NEEDS that NEED to be met (read: Biggest Loser “Fried” Chicken), and I cleverly called upon ground flaxseed to supplement the lack of breadcrumbs in this post. While they need a shortened baking time (the breadcrumbs, not the chicken), it worked great. Other than a slightly darker color, that hubby of mine was happy as could be.
Biggest Loser “Fried” Chicken from The Biggest Loser
2 pounds chicken tenders
1 quart 1% buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 tsp paprika
1 Tbsp + 1 tsp organic seasoning Salt
1 Tbsp ground black pepper
Large pinch cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil
Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.
Drain and blot with paper towels to remove excess buttermilk. Meanwhile, preheat oven to 325 F. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.
Increase oven heat to 450 F. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish mix well.
Dredge drained and blotted chicken tenders in seasoned starch. Next, coat dredged tenders thoroughly with beaten egg whites. Last, dip tenders in toasted panko to fully coat. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired. Bake for about 12 to 15 minutes or until outside is crispy and chicken is just cooked through and juicy. Yield: 8 servings.
Nutrition Information (per serving): 270 calories; 4 g. fat (1 g. saturated fat); 65 mg. cholesterol; 210 mg. sodium; 27 g. carbohydrate; 2 g. fiber; 28 g. protein
Result: Good as ever! Always a favorite! It’s a perfect, healthy, comfort food meal. An oldie but goodie in the Prevention Kitchen…never disappoints! Enjoy!
While the chicken recipe is nothing new to the blog or us, I did step things up a notch with making a homemade honey mustard dipping sauce. As a loyal Ken’s Honey Mustard consumer, I was sure I would find nothing to compare. But I was wrong.
It doesn’t get much simpler OR more delicious than this. It’s a good thing there wasn’t a straw or spoon around…it could’ve been trouble. YUM!
Honey Mustard Dipping Sauce adapted from Ommy Noms
1/4 cup honey
1/4 cup whole grain dijon mustard
1/4 low-fat mayonnaise
Whisk ingredients together and refrigerate until ready to serve. Yield: 12 tablespoons.
Nutrition Information (per tablespoon): 37 calories; 1.7 g. fat; 2 mg. cholesterol; 118 mg. sodium; 6.5 g. carbohydrate; 0 g. carbohydrate; 0 g. protein
Result: So good! Amazing! May even beat out Ken’s…mmm!!
Weekly Menu: October 16th-20th
- Sunday: Pumpkin Pancakes (roll-over meal from last week)
- Monday: leftovers/a sandwich
- Tuesday: Basil Chicken in a Coconut-Curry Sauce
- Wednesday: leftovers
- Thursday: The Best Vegetable Soup with Bacon Cheddar Beer Bread
I am hitting the road tomorrow morning to head back to Ohio, so I will likely unplug for tomorrow and catch you all on Monday…with an amazing vegetarian Mexican meal we loved!
Off to enjoy the wedding day of two great friends! Can’t wait!
Question: What’s your favorite dipping sauce?