Shake N Bake alternatives

Hi everyone!

I have yet to have a chicken breast  as part of my meal since I started at Calorie Count. I have had chicken in pasta, rice dishes, etc. I always have my chicken breast done in the oven, and covered in shake n bake.

I know Shake N Bake is not a really good food item, but I like that crunchy seasoned flavour it gives the chicken. Does anyone have any recipes for healthier shake n bake or an alternative to shake n bake?

Thanks in advance :)

Chicken is my all time favorite.

I steam it with Mrs. Dash Seasoning.  (The Mrs. Dash that doesn't have sodium).

really? No sodium! hmm.. i haven't looked at the Ms. Dash label for a long time! Thanks for that tidbit.

I've also hard something about using I think Cornflakes or special K.. I can't remember which cereal it was.

Cornflakes or Special K would both work I think, I've never used Special K though.  You just crush up the cornflakes and roll the chicken in it.  Simple :-)  And add whatever spices you want.

Works with onions too - dip them in an egg white, and then corn flakes, bake, and voila - easy, healthy onion rings!

Try Fiber One cereal, ground up to bread crumb consistancy.  Season the meat, coat with beaten egg white and then with the Fiber One crumbs.  Spray or brush with olive oil or spray with Pam before baking.

The crumbs can be seasoned.  You'll get a tasty, crunchy result and the meat will stay juicy.

Un-Fried Chicken
From In the Kitchen with Rosie by Rosie Daley, Oprah Winfrey, 1994
1999

The secret to the success of this recipe is to make sure that both the chicken and the yogurt are very cold (hence, soaking the chicken in the ice water). The preliminary soaking will help the breading adhere and produce a crisp coating much like that of fried chicken. If you're serving the chicken on a platter rather than on individual dinner plates, it looks smashing on a bed of flowering kale.

Ingredients

Light vegetable oil cooking spray

6 drumsticks, skin removed

3 whole chicken breasts, halved and skin removed

3 1/2 cups ice water

1 cup plain nonfat yogurt

For The Breading

1 cup dried Italian bread crumbs

1 cup all-purpose flour

1 tablespoon Old Bay seasoning

1/2 teaspoon garlic powder

1/2 teaspoon Creole seasoning

1/4 teaspoon freshly ground black pepper

Dash cayenne pepper

1/2 teaspoon dried thyme

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

Preheat the oven to 400 degrees.

Coat a baking sheet with 3 sprays of the vegetable oil.

Put the chicken in a large bowl with the ice water. Put the yogurt into a medium bowl. Set both bowls aside.

Toss all the breading ingredients into a large, tightly-sealing plastic bag. Seal and shake well to mix.

Remove 2 pieces of chicken from the ice water. Roll each piece in the yogurt. Put the chicken into the plastic bag, reseal, and shake to coat thoroughly. Transfer the breaded chicken to the prepared baking sheet. Repeat the process until all 12 pieces are breaded. Spray the chicken lightly with the vegetable oil.

Place the baking sheet on the bottom shelf of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning.

Serve hot or at room temperature.

Makes 12 pieces


Nutritional Information
Fat per piece of breast = 2.2 grams
Calories per piece of breast = 185
Fat per drumstick = 4.2 grams
Calories per drumstick = 195

Yep, corn flakes and special K work. As do bread crumbs. You can either coat chicken with egg, milk, yogurt, dressing or even water, but be sure to give it a quick spray with oil so it crisps. You can add spices to it too. :) This works for wedges as well, but usually I like mine just plain

Low fat/low sodium crackers are good too -- I like vegetable thins.  You only need 2tbs of crumbs to coat a breast.  Then bake away :D