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.
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|
|350||4g||3g||old: 7||new: 8|