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.
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,