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)
- ¼ cup whole wheat flour (30g)
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp chili power
- ½ tsp ground cumin
- ½ tsp curry powder
- ½ 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 | old: 7 | new: 8 |
| Sugar | Sat Fat | Carbs | Protein | |
| 2g | 1g | 18g | 55g | |
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! 🙂
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
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?
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!
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.
I make a similar variation of this but I bake it and serve it with Basmati rice and Naan bread. Very delicious! 🙂
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!
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
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!
Looks like something my kids will enjoy, too! Thanks.
Riley/Elizabeth
Mystery Lovers’ Kitchen
MMMMMMMMMM,...the chicken pieces must taste quite delicious!! Spicy too!
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!
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.
Looks delicious! Might try to make that tomorrow for dinner. 🙂
Stumbled across your website, and I love it! Congrats on your weight loss.