BEFORE THE FACELIFT
(Guess which one is the advertisement and which is a consumer-taken photo! Haha.)
Time for a facelift!
4 ounces chicken breast
1/4 cup panko bread crumbs
2 tablespoons whole wheat flour
1 egg white
1 teaspoon paprika
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1 tbsp honey
1 tbsp low sodium teriyaki sauce
1 teaspoon Tabasco sauce (optional if you want less spiciness)
Preheat oven to 375F. Cut up chicken into nugget-sized pieces.
Mix paprika and flour together in a bowl.
Lightly beat egg whites in another bowl.
Toss the chicken in the flour until coated. Coat lightly in egg whites, then...
Put the chicken in a bag with the bread crumbs and toss until coated.
Spread the chicken pieces out on a aluminum foil-lined cookie sheet (spray with cooking spray, too). Bake for 15 minutes, flip the chicken, bake for another 5 minutes or until...
For the sauce, mix together the remaining ingredients (honey, Tabasco, red pepper flakes, black pepper, teriyaki sauce), then toss the chicken in it.
I served it on top of brown rice with a side of steamed broccoli.
232 fewer Calories (-42%)
16g less fat (-86%)
3.5g less saturated fat (-100%)
9mg less cholesterol (-12%)
2046mg less sodium (-81%)
28g less carbs (-41%)
No change in protein or fiber
This just goes to show that you don't need your deep-fried nuggets to be drowning in tons of sauce to have a spicy and sweet meal. This stuff packs a lot of flavor in such a small amount of sauce; there's just enough to lightly coat the chicken, so trust me: it doesn't need any more!
Full recipe HERE. As usual, leave me a comment or send an email with any suggestions for future facelifts!