CEiMB #7: [Oven Fried Chicken]
<— Isn’t my new CEiMB badge so cute?
I’ve been using Ellie Krieger’s book cover for my last few CEiMB posts but when Natalie, CEiMB’s fearless leader, put out the creative call to all members about coming up with a logo, fellow Ellie-istas, Holly and Leanne answered. I couldn’t decide which one I liked better; they were both so adorable so I decided to use both! Holly’s in my sidebar and Leanne’s in my posts. Done and done. Everybody wins. Thanks for playing. HAHA
This week the Ellie-istas are cooking up some Oven Fried Chicken hosted by my Beantown homegirl, MacDuff from Lonely Sidecar.
I love fried chicken. And waffles. Waffles? Yes I said waffles. There’s an awesome chicken and waffle house near T’s work called Roscoe’s Chicken and Waffles. Can you say major heart attack on a plate? But its INSANELY good. I could die happy eating that as my last meal. Of course since its so good that its bad (why are all my favorites in that category?), I don’t eat fried chicken very often. Can Ellie come up with a healthier version?
Things have been a little hectic at my house these last few days so I tried to remember if I had 4 chicken breasts in my freezer and was certain I did so it was never added to the grocery list. Last night I found out that I guessed wrong and came up 2 short. What’s a girl gotta do to find 2 more breasts? Now I know I could have halved the recipe again but I was poking around in the back of the freezer and… AH HA … there were 2 orange roughy fillets “chilling” in the corner. I thought about it for a minute, shrugged and said… “Why not? I like fish sticks!”
Check out the Craving Ellie In My Belly blog for all the other chickies and their chickens too.
(Hey MD I keep meaning to ask you what your blog name is in reference too? Curious CB wants to know!)
Recipe from Foods You Crave, Ellie Krieger
Makes about 6-8 servings
Serving size: 1 breast half or 2 thighs
* Nutritional Analysis—
Calories 270; Carbohydrates 21 grams; Total fat; 5 grams; Saturated fat 1 gram; Protein 33 grams; Fiber 1 gram; Sodium 590 mg
1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
2-1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 tablespoons sesame seeds
3/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
2 egg whites
1 cup lowfat, plain yogurt
1 tablespoon Dijon mustard
1/2 teaspoon salt
Olive oil cooking spray
4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken) (I used 2 boneless skinless chicken breasts and 2 orange roughy fillets)
Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.
Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.
In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.
One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.
Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.
(I served with asparagus and mashed potatoes.)
[NOTES: I baked the boneless skinless chicken breast for about 45 minutes and the orange roughy fillets for about 20 minutes]
Husband rating: A+
I was a little nervous b/c he’s not a hot-spicy food person and I forgot to the cut the cayenne pepper but he raved about the chicken and the fish. Not surprisingly he preferred the chicken over the fish by a little bit. What can I say? He’s a breast man. He still called dibs on the leftover fish fillet for his lunch though.
Wifey rating: A+
The chicken was good but the fish was delish esp with a little ketchup! Tasted like a healthier fish stick. I love fish sticks. The sesame seeds, corn flake, cracker coating was AWESOME. It smelled amazing pre- and post-baking. I am totally making the fish one again. Now question is… does Ellie have some healthy “chips” to go with it??
Next week: Macaroni and Four Cheeses page 168
* Nutritional information for original recipe. It does not include my changes and/or substitutions.
Entry filed under: Craving Ellie in my Belly.