Foods | Cooking
Hints & Tips
This low-fat Baked Popcorn Chicken 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
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
Best Baked Popcorn Chicken Recipe:
Yields: 48 chicken cubes
Prep time: 10 min
Cook time: 20 min
Olive oil cooking spray
eggs whites or 1/2 cup egg substitute
2 tablespoon Dijon-style mustard
1/2 teaspoon coarse salt
2 cups fine
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.
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.
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
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.
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
right. To learn more about this excellent thermometer and to also purchase one
(if you desire), just click on the underlined:
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.
Makes approximately 48 chicken cubes.
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