We made a low fat chicken the other night called One Thousand Spice Chicken. The breading consisted of bread crumbs and cayenne pepper. It was pretty spicy. A little too spicy. But I liked the texture of it.
I have made a KFC-like chicken before in my deep fryer, and it had been really good!. But I decided I wanted to try and make a low-fat oven baked version. I thought if I used the same spices as the KFC copycat chicken, but baked it like the One Thousand Spice Chicken, I might get a good result. So I made it first with flour. The taste was close, but the texture was wrong. So I made it again, this time with unseasoned bread crumbs instead of flour. This worked! It tasted like Kentucky Fried Chicken, and the texture was good. And it wasn’t deep fried! YUMMY!!!! I will definatly make this again. I probably won’t eat it frequently due to the high amount of sodium, but definatly once in a while! If you like it, you can always try cutting back the salt the next you make it, and see if it still tastes good. Then maybe you can cut it back some more. Enjoy!
Here is the recipe:
Ingredients:
1 egg white, beaten
1 cup 1% milk
1 cup unseasoned bread crumbs
1 tablespoon salt
1 teaspoons black pepper
1/2 teaspoon MSG (mono sodium glutamate-you can use Accent Flavor Enhancer)
3 boneless skinless chicken breasts, each cut into 3 pieces.
Directions:
1. Preheat oven to 450 degrees.
2. In a small bowl combine the egg white and milk.
3. In a separate bowl, combine the remaining four dry ingredients.
4. Dip each piece of chicken into the milk mixture until fully moistened. Roll the moistened chicken into the bread crumb mixture until completely coated.
5. Spray baking pan with light coat vegetable oil.
6. Lay pieces of coated chicken in baking pan.
7. Spray tops of chicken with light coat of vegetable oil.
8. Bake for 35 minutes.
Tip: If you prefer not to use MSG, you may substitute an additional 1/4 TBS. of salt. Be aware however that using MSG produces the best clone of KFC’s fried chicken.
I am not a Doctor, so if you do what I did, you do so at your own risk!
A few years ago as a karate tournament was only tow months away, I found out that I was going to be competing in the 18-39 year old division. And I would be 40 years only a couple months later! I thought that if I lost some weight, I might be a little more competitve in that youthful division. I figured being lighter, I might faster and have more stamina. And what the heck, it couldn’t hurt hurt to lose the weight. I started out weighing 210 pounds. I am 6′1″, and didn’t look heavy at 210 pounds. Within 2 months I had lost about 30 pounds
I did it primarily by eating low fat food! I combined philosphies from from different people including Liz Bonis (Lighten Up With Liz), Susan Powter, and various ideas from bodybuilding magazines. The first thing I did, was to eat less…not a lot less, but just a little less. Instead of eating two chicken breast sandwiches, I would eat one. And I switched to fat free Miracle Whip instead of mayonaise. I started eating other low fat stuff. I usually eat at fast food restaurants for lunch, so I started getting a new Burger King sandwich called the Fire Roasted Chicken sandwich (they don’t make it any more). This is only 330 calories, and is pretty good. I would get this in the lite combo, which instead of fries and a drink, came with salad, and a bottled water, though I would substitute a coke for the water.
I started eating more salads, but after reading how much fat the dressings have in them, I switched to low fat, and then some fat free dressing. My favorite low fat/no fat dressings are Kraft Light Done Right Ranch, and Kraft Fat Free Thousand Island, and also Kraft Fat Free Italian. With dinner sometimes I would have baked potatoes, and instead of butter, I would sprinkle on some Molly McButter flavoring which is only 5 calories.
Later, I switched from regular Pepsi to Diet Pepsi. This was one of the hardest things to get used to. It took willpower to get used to the taste of the Diest Pepsi, but after about a week, I really didn’t notice the difference anymore. At 150 calories for a can of Pepsi down to 0 calories, this is a huge savings! And when I was drinking like 6 cans a day, that is 900 calories. My weight dropped as low as 168 pounds which is lower than I wanted it to be. I changed my diet, and put on a little more weight. Eventually I started eating junk again, and my weight got back up into the 190’s. I got it back down into the 180’s and held it there for a while. Since I started eating low fat again, my weight has dropped again. I weighed in at 173 pounds this morning. My body fat is dropping significantly! 