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This low-fat
version of the typical fast food high-fat popcorn chicken makes a great
snack for you or your children. Also great as a dinner entree. My husband
really like it and it was easy-to-make.
For more great Low Fat Recipes, Low Calorie
Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out
my
Diet
Recipe Index. Also check out my
Nutritional Chart
for fat grams, fiber grams, and
calories for all your favorite foods.
Check out more great
Poultry Recipes
and how to
Brine Poultry
for a moister and tastier dish.
Baked Popcorn Chicken Recipe
Recipe Type: Poultry,
Diet,
Chicken
Yields: 48 chicken cubes
Prep time: 10 min
Cook time: 20 min
Ingredients:
Olive oil cooking spray
2 large
eggs whites or 1/2 cup egg substitute
2 tablespoon Dijon-style mustard
1/2 teaspoon coarse salt
2 cups fine
Bread Crumbs
2 whole chicken breasts (approximately 1 1/2 pound), boneless and skinless*
*
The U.S. Department
of Agriculture, as well as food agencies in the United Kingdom and elsewhere,
advises against washing poultry. Rinsing chicken will not remove or kill much
bacteria, and the splashing of water around the sink can spread the bacteria
found in raw chicken. Cooking poultry to 165 degrees Fahrenheit effectively
destroys the most common culprits behind food-borne illness.
Preparation:
Preheat oven to 450 degrees F. Either spray a large baking sheet with
non-fat cooking spray or use your
Silicone Baking Mats.
In a shallow bowl, combine the egg whites, Dijon mustard, and salt. In
another shallow bowl or pie plate, place the bread crumbs.
Pat chicken dry with paper towels. Cut the chicken into approximately
1-inch cubes. Add the chicken cubes to the egg white mixture, tossing to
coat well. Then toss and roll the chicken cubes in the bread crumbs, a few at a
time, to thoroughly coat with the bread crumbs.
 Transfer
the breaded chicken cubes to the prepared baking sheet. Arrange them close
together, but not touching. When all the chicken cubes are on the
baking sheet, lightly spray them with the cooking spray.
NOTE:
This is the
key to the oven-frying technique, as the misting of oil helps get a perfect
golden crunch.
Bake for a total of approximately 15 to 20 minutes (depending on the size
of your chicken cubes). Half way through the baking process, turn over the
chicken cubes with a spatula or tongs. Continue baking until golden brown or until a
meat thermometer registers an
internal
temperature
of 165 degrees F (juices will run clear when cut with the tip of a knife).
NOTE: You do not want to overcook these chicken cubes or they will be dry.
Remove chicken from heat.
 This
is the type of cooking and meat thermometer that I prefer and
use in my cooking.
I get many readers
asking what cooking/meat thermometer that I prefer and use in my
cooking and baking. I, personally, use the
Thermapen Thermometer
shown in the photo on the left. Originally designed
for professional users, the
Super-Fast Thermapen
Thermometer is used by
chefs all over the world. To learn more about this excellent
thermometer and to also purchase one (if you desire), just click
on the underlined:
Thermapen Thermometer.
Remove from oven and place the chicken on individual serving plates or on a
large platter. Serve plain or with your family's favorite dipping sauce.
If you are trying to lose weight, be careful what you serve as a dip.
Serve immediately.
Makes approximately 48 chicken cubes.
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