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Guiltless Fried Chicken

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Being from the South, fried foods are pretty common.  But, because of the tons of fatty calories from bread and oil, it certainly doesn’t complement a healthy diet. Here’s a guiltless way to make nearly any fried “meat” dish using two of my favorite ingredients – wheat germ and Kelapo Coconut Oil. This is also a great dish for parties, especially for Game Day.

Ingredients for 1 serving:

  • 5oz chicken breasts, raw
  • 4 tbsp Wheat Germ
  • 1 tbsp Flax seed (optional but adds a crunchiness to the batter)
  • 1 egg white (or 1 tbsp BBQ sauce or mustard if you have egg allergies, or if you are “frying” veggies and do not want animal products)
  • Coconut Oil Spray
  • Seasonings: 1 tsp cumin, 1 tsp garlic powder, 1/2 tsp onion powder, pinch of sea salt & pepper

Instructions:

  1. Set oven to 375F. 
  2. Wash a chicken breast in cold water and then pat dry with a paper towel.
  3. In a bowl, mix wheat germ with seasonings.  If you would like to add flax seed, then go ahead.
  4. Whip an egg white in another bowl. Dip chicken breast strips in the egg white mixture.
  5. Dip strips in the wheat germ mixture and cover completely.
  6. Lightly spray a baking pan with Kelapo Coconut Oil.  Place “breaded” chicken strips on the baking sheet.  Then lightly spray the strips with Kelapo Coconut Oil.
  7. Bake in the oven for 20-25 minutes.
  8. Remove and devour!

 

Approximate macros for 1 serving:

324 calories, 49g protein, 16g carbs, 10g fat, 10g fiber, 4g sugar

9 Comments

  • Sandy says:

    Instead of dipping the chicken in egg whites only, I spread spicy brown mustard on the chicken then coated them in the Wheatgerm and Flax coating. Added a little extra flavor, but either way this has helped me stay away from eating the kids fried chicken!
    Thanks for the recipe

  • Johal says:

    Hi guys, if i’m unable to find a replacement for wheatgerm, am I able to just use flax seed? Thanks

  • Christina Goutremout says:

    Hey, Kevin! What are the macros for the guiltless fried chicken, as well as the Harissa chicken breasts? They look killer and I want to implement them into my diet but have to make sure they work with my macros. Thanks!

  • Austin Huskerson says:

    I am curious why you recommend coconut oil for everything? I know its not all about the macros, but they are the same for coconut oil as they are olive oil or veggie oil, are they not? I am sure you have a great explanation for why, I just want to know it so when I am shelling out the big bucks I can be at peace!

    Cheers!
    Austin

    • Niko says:

      Hey Mate,

      basically Coconut Oil is a great source of Saturated Fats. And no – not all saturated fats are bad or the same. Coconut oil is made up of Medium Chain Triglycerides (MCT’s), which a quick google search will reveal the benefits of these over other fats in other types of oils.

      Do a quick google search and you can read up about the positive benefits of substituting coconut oil in your cooking :)

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