Sweet & Crunchy Chicken
Sweet & Crunchy Chicken
PER SERVING (1/2 of recipe): 234 calories, 2g fat, 617mg sodium, 23.5g carbs, 4g fiber, 10g sugars, 29g protein -- POINTS® value 4*
Ingredients:
8 oz. raw boneless skinless lean chicken breast tenders
1/2 cup Cap'n Crunch cereal (original)
1/4 cup Fiber One bran cereal (original)
3 tbsp. fat-free liquid egg substitute (like Egg Beat ers Original)
2 tbsp. Best Foods/Hellmann's Dijonnaise
2 tbsp. honey mustard (actual mustard, not dressing)
1/8 tsp. onion powder
1/8 tsp. garlic powder
dash salt
dash black pepper
Directions:
Place Fiber One in a blender or food processor, and grind to a breadcrumb-like consistency. Set aside.
Put Cap'n Crunch in a sealable plastic bag and seal. Using a rolling pin or a can, coarsely crush cereal through the bag. In a wide bowl, combine Fiber One crumbs, crushed Cap'n Crunch, onion powder, garlic powder, salt, and pepper. Mix well and set aside.
Place chicken tenders in a separate medium bowl. Pour egg substitute over the chicken, and flip chicken to coat. Shake off any excess egg substitute, and then coat chicken in the cereal mixture.
Bring a large pan sprayed with nonstick spray to medium heat on the stove . Place coated chicken pieces gently into the pan, spacing them out as much as possible. Cook for 5 minutes, and then carefully flip pieces over. Cook for about 4 additional minutes, until chicken is cooked through.
Combine the Dijonnaise and honey mustard in a small dish, and mix well for a tasty dipping sauce. Enjoy!
MAKES 2 SERVINGS
__________________
~Beth~
Little Victories; Grand Rapids, MI
Bariatric Support Group
Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 210 lbs GONE!! 
Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008
Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbladder: 05/14/08-Dr Randal Baker
Emergency surgery (Intussusception): 02/29/09-Dr James Foote
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