Wednesday, January 27, 2010

Fiber-rific Combo

Tonight I made Hungry's girls "Planet Hungrywood Sweet & Cap'n Crunchy Chicken" and "Lord of the Onion Rings." The "secret ingredient" for both? Fiber One cereal. Yes, that's correct. Hungry Girl is a big fan of putting the stuff in a food processor/blender, and grinding till you have "bread crumbs" for coating things. But what kind of food does using this yield? Read on to found out.

...Cap'n Crunchy Chicken

  • 8 oz. raw boneless skinless lean chicken breast tenders
  • 1/2 cup Cap'n Crunch cereal (original)
  • 1/4 cup Fiber One bran cereal (original)
  • 3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
  • 2 tbsp. Hellmann's Dijonnaise
  • 2 tbsp. honey mustard (actual mustard, not dressing)
  • 1/8 tsp. onion powder
  • 1/8 tsp. garlic powder
  • dash salt
  • dash black pepper
  1. Place Fiber One in a blender or food processor, and grind to a breadcrumb-like consistency. Set aside.
  2. Put Cap'n Crunch in a sealable plastic bag and seal. Using a rolling pin or a can, coarsely crush cereal through the bag. In a wide bowl, combine Fiber One crumbs, crushed Cap'n Crunch, onion powder, garlic powder, salt, and pepper. Mix well and set aside.
  3. Place chicken tenders in a separate medium bowl. Pour egg substitute over the chicken, and flip chicken to coat. Shake off any excess egg substitute, and then coat chicken in the cereal mixture.
  4. Bring a large pan sprayed with nonstick spray to medium heat on the stove. Place coated chicken pieces gently into the pan, spacing them out as much as possible. Cook for 5 minutes, and then carefully flip pieces over. Cook for about 4 additional minutes, until chicken is cooked through.**
  5. Combine the Dijonnaise and honey mustard in a small dish, and mix well for a tasty dipping sauce. Enjoy!

**I used nonstick cooking spray, and they got a little burnt on each side. So I would recommend maybe adding a little bit of oil, just so they don't burn. Also, it took me more like 4 minutes on the first side, and 2-3 on the second (and that was on medium LOW heat)--but that might have just been my stove.

PER SERVING (1/2 of recipe/2-2.5 chicken tenders): 234 calories, 2g fat, 617mg sodium, 23.5g carbs, 4g fiber, 10g sugars, 29g protein -- POINTS® value 4

Note, this should make about 4-5 chicken fingers TOTAL. If you want to make enough for two people, double the amount of chicken...I did, but didn't have to double the other ingredients (though you can if you want).

Lord of the Onion Rings

  • 1 large onion
  • 1/2 cup Fiber One bran cereal (original)
  • 1/4 cup fat-free liquid egg substitute
  • Dash of salt
  • Optional: additional salt, black pepper, oregano, garlic powder, onion powder, etc.
  1. Preheat oven to 375 degrees.
  2. Cut the ends off of the onion, and remove the outer layer. Cut onion into 1/2-inch-wide slices, and separate into rings.
  3. Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber One “breadcrumbs” into a small dish and mix in salt, and any optional spices you like.
  4. Next, fill a small bowl (just large enough for onion rings to fit in) with egg substitute. One by one, coat each ring first in egg and then in the “breadcrumbs” (give each ring a shake after the egg bath).
  5. Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20 to 25 minutes, flipping rings over about halfway through.

Per serving (appx 15 rings, or however many you make): Calories: 153; Fat: 1g; Sodium: 225mg; Carbs: 41g; Fiber: 16g; Sugars: 7g; Protein: 9g; POINTS® value 2

The Verdict
This meal was fairly good-it probably would have been better if it wasn't my first time making it. The chicken was good, but would have been better had it not burnt some. The onion rings, considering they were cereal + onions, were pretty good. As good as normal fried onion rings? Taste wise--no. Though yummy, they simply can't compare in taste to normal onion rings. But as far as calories/fat goes, they make a good substitute. I mean, consider this: 13 normal onion rings contain (approximately) 700+ calories, 40 grams of fat, and a whopping 18 POINTS®!
So, for a meal that had this few calories/fat/points, it was good.

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