Today we’re going to go over a fantastic recipe I’ve been using for a few years now, and it is something that I’ve taught dozens of people, especially those who are KFC lovers.
It is a recipe for crunchy chicken breasts, but obviously they are healthy, made with lean white meat and oats.
Here is what you will need:
1. Chicken breasts – thaw the breasts and make sure they are completely thawed before cooking. I like to use 1 breast per person, so adjust this accordingly to the number of people you are cooking for.
2. 1/2 cup of plain oats – the type of oats you used doesn’t matter, but it should be regular old fashioned oats
3. 1 tablespoon of salt (low-sodium salt is best)
4. 2 egg whites
5. Pam calorie-free butter flavored spray
Steps to making the chicken:
1. Take your strips and season them with a pinch of salt, rubbed all around. If you like a little kick to your chicken, add a pinch of some chili powder or some other hot spice. You can season according to your likings.
2. Dip the piece of chicken into the egg white, make sure it is completely covered in egg white
3. Roll the chicken breast piece in the bowl of oats until it is completely
4. Place the chicken on a tray that is covered with foil.
5. Once all the pieces are lined up, give them a once-over spray with your calorie-free Pam spray. This will help make the oats crispy and give it more crunch.
6. Heat the oven to 400F
7. Place the chicken in for 9 minutes, then turn all the pieces around and cook for another 9 minutes.
8. The oats will turn a nice golden-brown when they are ready. I highly recommend you cut one piece to ensure a white consistency throughout the chicken.
What you now have is a healthy alternative to high-fat KFC chicken, or any other type of friend chicken for that matter. Add some side veggies or some butter-free mashed potatoes and you are ready to eat.
4 strips will yield approximately 200 calories with a high protein content, a moderate complex carbohydrate content, and very little fat.
As a way of adjusting the taste of the chicken to your personal preferences, you can add almost any type of spice or rub to the chicken, as long as it complements the crunchy texture of the chicken.
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