High Fiber Food - Low Carb Snack - Great for Type 2 Diabetes - GG Bran Crispbread

Tastes Like Fried Chicken

My wife found this recipe on her new favorite website Skinny and the City (www.skinnyandthecity.com)
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. 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. So eat up: It’s finger-lickin’ good — and good for you.

Ingredients:

• 4 6-ounce chicken breasts (or wings)
• ¾ cup GG Bran Sprinkles 
• 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.

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

Thank you to www.SkinnyandtheCity.com for a great recipe

2 Comments to Tastes Like Fried Chicken

1. I made this earlier in the week and have to say it is simple to make and quite good. I topped it with diced red onion, tomato and mango and some black beans and cilantro.

   I encourage everyone to check out our version of NOT fried chicken, which is on our recipe page. It is similiar to this recipe, but rather than mayo, it calls for plain lowfat Greek yogurt, mixed with a bit of mustard, so it’s flavorful, but healthy.
Rebecca on March 13th, 2009

2. Amazing dish and a perfect combination of fiber and protein without excess carbohydrates!
Rachel on March 17th, 2009

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