Get Your Healthy Fried Chicken From the Oven!

That is the heading of the newspaper article that this Dad recipe came from.  I can tell it is a dad recipe because it's torn out of the Wausau Daily Herald in 2009.  I wonder if he ever actually made it, because it was really good.

Baked Popcorn Chicken
Start to finish: 30 Minutes
Servings: 8

Olive oil cooking spray
2  large egg whites
2 T dijon mustard
1/2 t salt
2 c panko breadcrumbs
 1.5 lbs boneless, skinless chicken breast, cut into 1 inch cubes

Heat the oven to 450 degree.  Coat a large baking sheet with cooking spray.  In medium bowl, whick together the egg whites, mustard, and salt.  In shallow bowl or pie plate, spread the panko.  Add the chicken pieces to the egg mixture and toss to coat.  A few pieces at a time, transfer the chicken to the breadcrumbs and toss to coat.  Transfer the breaded  chicken pieces to the prepared baking sheet, arranging them close together but not touching.  When all of the chicken is on the baking sheet, spritz them lightly with cooking spray.  Bake for 15 minutes, then use a spatula or tongs to flip the chicken pieces.  Continue baking until golden brown and no longer pink in the center, another 5 to ten minutes.  Serve hot.

Nutrition information per serving:  143 calories; 11 calories form fat


We liked it.  This is the type of meal that is loved in our household, but it was much healthier than the normal greasy chicken.  I barely overcooked it, but that was my fault.  We are definitely going to eat this again.