N U T R I T I O N
Recipe
Breaded Chicken Breast Burger
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Make With Skinless Chicken Breast
â—‡Breaded Chicken Breast Burger
1 medium size skinless chicken breast
Southern Fried Shake ane Bake Coating
Serves 2 -3
Best eaten same day made.
Nutrition
Based on 1 breast skinless; 2 cut pieces(filets): nutrition per piece
13g fat 3.1g saturated fat, 13g protein, 19g carbs, 1g fiber, 30mg cholesterol, 380mg sodium, 382 mg potassium, 1g sugar
Ingredients
1/4 tsp seasoning salt,
1/8 tsp pepper,
1/3 of 1 packet Southern Fried Shake and Bake Crumb Coating; or store brand,
2 tablespoons whole wheat flour,
3 tablespoons peanut oil(frypan).
You will need
Medium bowl, dinner plate; and frypan.
How To Make
Cutting the chicken;
How many pieces you can slice depends on the height of your chicken breast; and how thin you want them. I can get 3 filets from one breast if it is tall; shorter, I can slice two.
It is easier to cut the chicken if you first freeze it somewhat. If you use frozen breasts; cut them just before they thaw, still a tad frozen. With this, you can cut off the end chunk of the breast; and then slice the chicken breast evenly lengthwise making at least two squarish shaped filets.
The Crumb Coating
Put the seasoning salt, shake n bake mixture, tad pepper in a bowl and mix well; and add the 2 tablespoons whole wheat flour, mix to blend.
Add the peanut oil to the frypan; on medium heat;
Add the blended mixture to a dinner plate, Dip each breast in small bowl cool water.
Add each chicken filet to the mixture, and coat each side with the coating.
Put in the frypan (pre heated); cook each side for about 7 mins.
Serve on your favorite whole wheat deli bun with mayo, and lettuce. Add a side of baked, low sodium fries, or brown rice.
Chicken is a healthy protein food; and we should eat a good amount of protein each day. Chicken is a good choice for getting many of the nutrients required by our body; such as selenium, B3, B6.
It can be baked, pan fried; used in soups, stews and salads, and freezes easily. Eating mostly skinless is also recommended, to reduce saturated fats.
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