It was a dinner-less day today. The whole family was out and about at different times. I went shopping. The husband took the little guy putt putt-ing. Then later the husband golfed while Ryan watched me run a 5k at a local winery. It was a really eventful day! By the time I got home I just wanted something bar-food like with a healthy twist. Then I remembered I defrosted a few chicken breasts.
Aaaa…. HA!
Simple breaded chicken! It’s a favorite of mine. There’s just something about "fried" breaded things dipped in ketchup. ALWAYS fun. :)
So these are pretty basic but I spiced them up a bit. For me there is just something utterly more satisfying with a bit of flavor. Of course you can use any of your favorite spices to change it up a bit. 
- 1 boneless chicken breast cut into bite size pieces (about 8oz)
- 1/4 cup whole wheat flour (30g)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp chili power
- 1/2 tsp ground cumin
- 1/2 tsp curry powder
- 1/2 ground mustard seed
Place all the spices in a quart sized and mix together.
Salt and pepper the chicken pieces. Place in the bag and shake until well coated.
Heat a non-stick skillet over medium-high heat. Spray with non-stick cooking spray. Cook the chicken about 4 minutes a side. You may have to lower the heat to medium to prevent burning if the pan gets too hot .
Serve with a spat of ketchup! :) I’m counting the whole recipe as a serving because it’s all I ate but you can split it into two. Just half the nutrition info.
| Servings | Amt per Serving | ||
|---|---|---|---|
| 1 | entire recipe | ||
| Calories | Fat | Fiber | WWPs |
| 350 | 4g | 3g | 7 |
| Sugar | Sat Fat | Carbs | Protein |
| 2g | 1g | 18g | 55g |
Looks delicious! Might try to make that tomorrow for dinner. :)
Stumbled across your website, and I love it! Congrats on your weight loss.
I love how when you get your cravings (bar food), you decide to go home and make a healthier version versus giving in. Such willpower – I love it! Congrats on the 5k.
Mmmmm…sounds good! I never woulda thought of doing that. I like how you omit the egg dip–saves a lil bit of something!
Btw, I’m gonna try ‘experimenting’ with the crockpot this week…tomorrow perhaps. Let’s see what happens!
MMMMMMMMMM,…the chicken pieces must taste quite delicious!! Spicy too!
Looks like something my kids will enjoy, too! Thanks.
Riley/Elizabeth
Mystery Lovers’ Kitchen
Do the spices stick well enough without egg or something to hold them on the chicken? This sounds very good–I bet it would be good chopped up on top of a salad or in a wrap too! Have to try this one!
They did for me. They were damp from being defrosted. Since I was only coating with spices it works fine. If I was going to use breadcrumbs I would dip in egg.
Hope that helps!
-Roni
This sounds great, I’m hoping to give it a try this weekend.
A 5k at a winery sounds awesome too! Have you ever considered a sprint triathlon? Loads of fun!
I make a similar variation of this but I bake it and serve it with Basmati rice and Naan bread. Very delicious! :)
actually, I put the spices in plain yogurt and lemon juice and marinade it for a few hours before baking it. I don’t bread or fry it.
Yummy! I should have shaken off some more of the flour, but it was good! I also used gluten-free, all-purpose flour because I can’t eat the usual stuff. Thank you!
So this recipe is just to make ONE chicken breast? Probably a stupid question but do I just double everything to make 2 or is the spice mix enough for 2?
Not stupid and if I remember correctly you can probably get a good coating on 2 breasts with the same spice mixture. More then that and you may want to double though.
Hope that helps!
-Roni
I made these tonight for dinner with your 10-minute fried rice. I absolutely loved the rice! I baked the chicken but forgot salt and pepper so it needed something – good with ketchup though. My husband raved about it – said how good it was at least three times! Thanks for sharing! :-)