Popcorn chicken is a perfect snack — crunchy, bite-sized and seriously addictive. Too bad it’s deep fried.
But you can lose all the grease and saturated fat, and make a relatively healthful version.
The key to this crunchy miracle is an oven-frying technique that uses only a misting of oil to get a perfect golden crunch.
This super-low-fat oven-frying method always yields golden, crunchy, guilt-free results.
You also can use it to make healthy chicken nuggets and fingers, as well as crunchy chicken, pork or fish fillets.
Baked popcorn chicken
Olive oil cooking spray
2large egg whites
2tablespoons Dijon mustard
1/2teaspoon salt
2cups Panko (Japanese-style) breadcrumbs
11/2pounds boneless, skinless chicken breast, cut into 1-inch cubes
Heat the oven to 450 degrees. Coat a large baking sheet with cooking spray.
In a medium bowl, whisk together the egg whites, mustard and salt. In a shallow bowl or pie plate, spread the panko.
Add the chicken pieces to the egg white mixture and toss to coat. A few pieces at a time, transfer the chicken to the breadcrumbs and toss to thoroughly coat.
Transfer the breaded chicken pieces to the prepared baking sheet, arranging them close together but not touching. When all the chicken is on the baking sheet, spritz them lightly with cooking spray.
Bake for 15 minutes, then use a spatula or tongs to flip the chicken pieces. Continue baking until golden brown and no longer pink at the center, another 5 to 10 minutes. Serve hot.
Makes 8 servings. Per serving (values are rounded to the nearest whole number): 143 calories; 11 calories from fat; 1 g fat (0 g saturated; 0 g trans fats); 49 mg cholesterol; 10 g carbohydrate; 22 g protein; 0 g fiber; 339 mg sodium.
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