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WTF - where's the fibre?

November 15, 2017

Oh, it’s in the ‘bread crumb’ coating. I love my comfort food, but I love it more when it’s made healthier.  Chicken strips and fries was one of my favourite meals growing up, so to please my inner child craving, I decided to make this meal over the weekend.  By using All- Bran flakes for the bread crumb mixture, I was able to get 5g of fibre per serving! We all know how much I love fibre for various reasons (e.g. blood sugar control, lowers bad cholesterol, keeps your bowel regular, keeps you feeling full). I paired it with a baked yam cut into ‘fries’ and a green salad to make it a complete meal.  I used a small amount of srirarcha mayo as my dipping choice.  Give them a try and let me know what you think!

Chicken Strips

Makes 3 servings – 1 serving is 3 chicken strips

 

Ingredients

400g skinless and boneless chicken breast, cut up into 9 even strips

2.5c All-Bran flakes

2 large eggs

¼ tsp paprika

¼ tsp black pepper

 

Preheat oven to 400F. Coat a large non-stick baking sheet with cooking spray/brush lightly with olive oil, or line with aluminum foil and coat with cooking spray.

Add All-Bran to a food processor and grind until small crumb-flour like consistency. Empty contents into a bowl.

In another bowl, beat the eggs with paprika and black pepper.

You may want to use one hand for the dry ingredients and the other hand for the wet ingredients when dredging the chicken strips. Dip one chicken strip in the egg mixture, turning to coat completely. Press the chicken strip in the All-Bran mixture, turning to coat completely.  Once coated, place on baking sheet and repeat for the remaining chicken strips.

Bake for approximately 22-25minutes (or until cooked through) flipping strips over at halfway mark to allow for even cooking.

Enjoy.

 

Nutritional Information  (per 3 chicken fingers)

Energy: 330kcal           Protein: 35g       Fat:9g (saturated 2g)          Carbohydrates:27g        Fibre:5g

 

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