Saturday, November 3, 2007

"Fried" Chicken or Fish

As you think of breaded chicken or fish, you probably think, "Oy, the calories!" But, I have a secret—Fiber One cereal. Now, it's not my secret, there are people out there who also know about this trick. Did you know that this high-fiber cereal can be used as breading in some of your favorite "fried" recipes? If you're on Weight Watchers, 1/2 cup of this cereal is 0 points. The best way to turn this into crumbs is with a food processor. Just pulse until fine crumbs form. It's easy to bring flavor to this breading by adding garlic powder, Italian seasoning, crushed black pepper, or try some of those seasoning blends.

"Fried" Chicken Cutlets or Shrimp
Serves 4

12 ounces chicken cutlets or 10 ounces raw shrimp, peeled and cleaned
2 cups Fiber One cereal, processed into crumbs
2 tablespoons garlic powder
2 tablespoons Italian seasonings
salt and pepper
1/2 cup egg substitute

Preheat oven to 400F. Spray a baking sheet with nonstick cooking spray. Pat dry chicken or shrimp. Combine cereal crumbs, garlic powder, Italian seasonings, and salt and pepper to taste. Place on a shallow dish. Place egg substitute in a shallow bowl. Dip chicken or shrimp in egg substitute, then coat in crumb mixture. Place on prepared baking sheet. Bake until cooked through and crumbed are browned, about 20 minutes.

(Each serving is 3 points. If making shrimp, 3 tablespoons of cocktail sauce is 1 point.)

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