Chicken Two Ways – Barbecue and Gluten Free Breading

This dinner was by far one of my most tasty experiments yet. I made chicken two ways. Why two ways you ask? Well, I really could not decide which I wanted to make, so I just made them both. I started with skinless and boneless chicken breast and cut them into smaller portions.

For the Bar-BQ chicken I looked at my local grocery store for a sauce that was low in sugar and calories. Sadly that search is still ongoing. What we did find was a product was called Uncle Yammy’s Southern Style Barbecue Sauce, it is low in calories and sugar but is more of a vinegar based sauce instead of a thick sauce that I think of when I think of Bar-BQ sauce. I doctored it up a bit by adding ketchup which knocked the benefits of low cal and sugar out of the window. I tossed some of the portioned chicken in the sauce and built an aluminum foil envelope and foiled the chicken in and put it on a cooking sheet pan and baked it for 25 minutes at 400 degrees.

For breaded oven fried chicken crush up Rice Chex in a ziploc bag. Add oregano, basil, fennel seeds and ground black pepper to the crushed cereal. Crack 2 eggs into a bowl and dredged the portioned chicken through the egg and through the bread crumbs and place them on a elevated rack, cover and bake for 25 minutes at 400 degrees or until done. The cereal crisps up in the oven and by using Rice Chex it is completely gluten free and this chicken is full of flavor.

Chicken Two Ways (Low Cal Barbecue and Gluten Free Breading)

As a side note to this wonderful dinner I boiled red potatoes and instead of butter or even light sour cream I used The Laughing Cow Mozzarella Sun-Dried Tomato & Basil cheese which is only 35 calories per serving and since you only need a small portion of that on your potatoes it added a ton of flavor without a lot of calories.

Enjoy your time in the kitchen,

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About Brian

A few years ago I had gotten really sick with a mystery infection that put me in the hospital for over a week. When I got home I wasn't much better off. I had to have foot surgery and was laid up on the sofa for awhile. In that time I watched alot of Food Network and really gained a passion for food and it's preparation, cooking for my family was something I could still do even when I wasn't feeling my best and it was a way to help myself reach a healthier goal as well. Now I find myself always looking for healthier options that still taste wonderful and with my wifes gluten allergy I have even more of a challenge of feeding everyone. Honestly ... I am loving every minute of it. Because my kitchen has become my place of Zen.


  1. I really liked the gluten free breading chicken, it was crunchy and juicy and just yummy :) Thank you!

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