Faux Fried Chicken Strips

Faux Fried Chicken Strips

Servings: 2, Cook Time: 20 minutes

12 ounces raw skinless boneless lean chicken breast, cut into strips

1 cup Fiber One Cereal

3 egg whites

1/4 Teaspoon garlic

1/4 Teaspoon garlic powder

1/2 Teaspoon Sea Salt

1/2 Teaspoon Black Pepper

1. Preheat oven to 375 degrees.
2. Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency.  Add garlic, garlic powder, salt, and black pepper to crumbs and place in a bowl.  Place egg white in a separate dish.
3. Coat raw chicken by dipping into egg whites and then dipping into bread crumbs.  Place strips on a backing pan coated with non stick spray.
4. Cook for 10 minutes and turn strips over.  Cook for an additional 10 minutes, longer if you want crispy chicken.  Enjoy with reduced sugar ketchup or mustard.

Calories: 265, Fat: 3g, Carbs: 22, Fiber: 16, Protein: 47g

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Brooke’s Onion Rings

Brooke’s Onion Rings

Cook Time: 30 minutes, Servings: 1 or more if you want to share

1 large sweet onion
1/2 cup Fiber One cereal (plain kind)
3 egg whites
1/8 Teaspoon salt
1/8 Teaspoon black pepper
1/8 Teaspoon garlic powder
1/8 Teaspoon onion powder

1. Preheat oven to 375 degrees
2. Cut both ends of the onion off and remove the outer layers of the onion.  Cut the onion into 1/3 inch wide slices and separate into rings.
3. Using a blender or food processor, grind the Fiber One into breadcrumbs.  Pour the “breadcrumbs” into a small dish and mix with salt, pepper, garlic powder, onion powder, and any additional spices.
4. Using a separate bowl filled with the egg whites, dip the onion rings in one at a time and then immediately dip the ring into the “breadcrumbs”.  Shake each ring slightly after you dip it into the egg.  You want the rings to be evenly coated with the “breadcrumbs”.
5. Evenly place the rings on a sprayed baking dish.  Cook for 20 to 25 minutes, flipping rings over halfway through.

Calories: 152, Fat: 1g, Carbs: 35g, Fiber: 16g, Protein: 9g, Sugars: 7g

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