Skip navigation

Active Expert: Nancy Clark RD CSSD

2 Posts tagged with the fried_chicken tag

Football Sunday can take it’s toll on your waistline. If you have trouble over indulging in “football food,” enjoy this yummy-yet-healthy recipe for oven-fried chicken. It's one of many crowd pleasers from the new 5th edition of my SportsNutrition Guidebook.

For best results, bake  the chicken on a wire rack; this allows air to circulate on all sides and you’ll get crisper chicken. Plus, you won’t have to turn it during cooking. Meanwhile, the foil pan lining speeds your clean-up time.

1 box (5 ounces) Melba toast

2 to 4 tablespoons olive or canola oil

2 egg whites or 1 egg

4 boneless, skinless chicken breasts

Optional: 1 tablespoon Dijon mustard; salt and pepper as desired

       1.             Heat oven to 400 °F (200 °C).

       2.             Place a wire rack in a shallow baking pan lined with foil.

       3.             Add the Melba toast to a heavy-duty plastic bag, seal, and crush with a rolling pin (or other hard object) into crumbs, leaving some crumbs as large as small corn kernels.

       4.             Pour the crumbs into a shallow dish and drizzle the oil over them. Toss well to distribute the oil evenly.

       5.             Beat the egg in a medium bowl. Add mustard, salt, and pepper if desired.

       6.             Dip each piece of chicken into the egg mixture, allow excess to drip off, and then place each coated breast in the crumbs. Sprinkle the crumbs over the chicken and press them in. Shake off excess crumbs and place the chicken on the rack.

       7.             Bake for 40 minutes. The coating should be deep brown and the juices should run clear when the meat is cut.

Yield: 4 servings for a main course


Nutrition Information?1,200 total calories; 300 calories per serving; 12 g carbohydrate; 40 g protein; 10 g fat

Adapted from Cook’s Illustrated magazine, May/June 1999.

For more family-friendly sports recipes: Nancy Clark's Sports Nutrition Guidebook, 5th Edition (2013)

355 Views 0 Comments Permalink Tags: gain_weight, fried_chicken, football_food, football_sunday, nancy_clark's_sports_nutrition_guidebook_fifth_edition

Deep fat fried chicken is popular with many athletes, but fails to be the healthiest of sports foods. This recipe, from my Sports Nutrition Guidebook, offers a yummy alternative that will get “thumbs up” from even fussy eaters.

The recipe is reprinted with permission from the May/June 1999 issue of Cook’s Illustrated, a cooking magazine that I highly recommend if you want to learn more about the what’s, how’s, and why’s of cooking (www.cooksillustrated.com).

 

1 box (5 ounces) Melba toast

2 to 4 tablespoons olive or canola oil

2 egg whites or 1 egg

4 boneless, skinless chicken breasts

Optional: 1 tablespoon dijon mustard; salt and pepper

 

1. Heat oven to 400 degrees F. Set a wire rack in a shallow baking pan. If desired, line the pan with foil for ease with clean-up. Cooking the chicken on a rack allows air to circulate on all sides, resulting in a crisper chicken without turning.

 

2. Put the Melba toast into a heavy-duty plastic bag, seal, and pound with a rolling pin or other hard object (wine bottle, can, fist). Leave some crumbs the size of small pebbles to add crunchiness.

 

3. Put the crumbs in a shallow dish and drizzle the oil over them, tossing well to distribute the oil evenly.

 

4. Beat the egg in a medium bowl. Add optional seasonings as desired.

 

5. One piece of chicken at a time, coat the chicken with the egg mixture, then place in the crumbs. Sprinkle the crumbs over the flesh and press them in.

 

6. Gently shake off excess crumbs and place the chicken on the rack.

 

7. Bake about 40 minutes, or until the coating is a deep brown and the juices run clear when the meat is slit with a knife.

 

Yield: 4 servings

Nutrition Information: Total calories: 1,200

Calories per serving: 300

Nutrients Grams

Carbohydrate 12

Protein 40

Fat 10

 

From Cooks Magazine, May/June 1999. www.cooksillustrated.com

Reprinted with permission from Nancy Clark's Sports Nutrition Guidebook

876 Views 0 Comments Permalink Tags: recipe, chicken_recipe, fried_chicken


Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

View Nancy Clark RD CSSD's profile