Craving Fried Chicken? Athletic Edge Nutrition has your healthy solution courtesy of our Team Athlete Kendall Lou Schmidt- Fitness Model, Personal Trainer INGREDIENTS: - 20oz Boneless/Skinless Chicken Breast trimmed of fat and cut into strips - 1 1/2 cups Crisp Rice Cereal - 1/4 cup Dried Minced Onion - 1 teaspoon Salt - 1/2 teaspoon Ground Red Pepper - 2 Egg Whites - 1 tablespoon Water - Spray Olive Oil - 1 tablespoon Nonfat Greek Yogurt - 1 tablespoon Dijon Mustard - 1 teaspoon Stevia or Splenda DIRECTIONS: 1. Gather your ingredients and prepare the chicken by cutting it into strips. 2. Place the crisp rice cereal into a bag. Use a rolling pin or a can to crush it into smaller pieces. Careful not to turn it into a powder. Place it in a large bowl and add the onion, salt and pepper. Mix well. In a separate bowl mix the egg whites with the water and stir well. 3. Pat the chicken dry with a paper towel. the drier the better. 4. Dip a piece of the chicken into the egg whites and allow the excess to run off. 5. Then dip the chicken in the crisp rice mixture. press it down to help it stick. Cover it thoroughly. 6. Place them on a baking sheet and lightly spray each piece with the olive oil spray. 7. Bake at 350 degrees for 8-10min. Flip the chicken and spray lightly. Bake another 8-10min. 8. Serve hot and enjoy!! The sweet mustard dip is just the Dijon mustard, Greek yogurt and Stevia mixed together. Easy and delicious! NUTRITION FOR TOTAL RECIPE: CAL 847 PROT 120G CARB 35.3G FAT 18.6G NUTRITION FOR 4OZ SERVING (1/5 TOTAL): CAL 169 PROT 24G CARB 7G FAT 3.7G Enjoy!
Posted on: Sat, 17 May 2014 17:32:38 +0000
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