8 boneless skinless chicken breast halves

2 egg whites

1/2 cup skim milk

1/2 cup all purpose flour

1 tlb paprika

1 teasp basil

1/4 tsp salt

1/4 tsp pepper

1 cup low carb crumbs

1/4 cup Smart Balance omega oil (its a blend of canola, soy & olive oil)

HEat oven to 425.  Beat egg whites with milk.  Combine flour, paprika, basil salt and pepper in large zip bag.  Place bread crumbs in another.  Shake breasts in flour, then dip in egg white and then shake in crumbs.  Pour oil in a 15 X 10 jelly roll pan or other shallow pan place in 425 oven for 3 or 4 min until oil is hot add chicken in single layer bake for 01 min. turn chicken over spinkle any remaining crumbs mixture bake for another 10 min. 

240 calories,  8 grams of fat 111 mg of sodium

Thanks Rainbird!!! I will try this. I have tried to replace the bacon dripping in my green beans by adding just a squirt of Olive Oil and one chicken bullion. I know this adds fat but it has to be better than the bacon grease!!! You could probably use the healthier blend of oil you have and it would even be less fat..

 

I know this if not fried chicken but it is green bean related.  I cooked my green beans in fat free beef broth the other night and it was the closest I have come to "real" tasting green beans.  I was really surprised at the richness without the bacon fat and ham hock.

I am going to try the fried chicken tonight!!!!! looking forward to it.

 

I use to use bacon or fat back in my greens and green beans. Next I use a smoked turkey wing, but that still had fat.  My aunt introduced me to liquid smoke.  I just but some in when I'm cooking the vegetable and it adds so much FAVOR WITHOUT FAT.  Hope you like it too. 

Thanks Rainbird, this is a healthier recipe for fried chicken, I love southern cooking, if you have anymore recipes, please post them, Thanks

so glad to get both recipes. i can't wait to try them. iprinted them to try. thanks alot.

im glad to have these recipes.  i do crave some good home cooking since im using ww meals at this time, but i will start preparing my own.  thanks for the info.  kathy

 Thank you so much for this recipe. I love fried chicken and thought that it would be one food that I would have to "give up", I can not wait to try it.

I have found that if we cook green beans with just season salt in the microwave about 6 minutes they taste good without the bacon drippings.

Your recipe sounds good, but isn't that a lot of added calories and added fat with the oil?  How about using water and crushed corn flakes AND bake in the oven?

 I substitute the corn flakes for the flour and add black pepper, salt, garlic powder, and paprika to the bag of crushed flakes.  When the chicken comes out of the oven, it's super crispy and flavorful.

 To make the flakes stick to the chicken just dip it in water or lowfat buttermilk.  Let it dry and dip it again in the liquid and dip in the flakes again.  Place on a cookie sheet and bake for 20 minutes.  You'll smell it good.

 As for the collard greens and smoked turkey, you're hardly adding any fat to the pot with that.  I make that all the time and when I grab the leftovers out of the fridge and there is only gel from the collard green broth (pot liquor). 

 Just a suggestion.

 

Thanks Rainbird I am going to try this tomorrow.

 

                                                        Cynthia

I use the beef broth in my pinto beans and Mrs dash...I use about 3 different ones to get the flavor ...I also add onions and fresh garlic and bay leaves....It is good..

could you maybe bake this with cooking spray instead???

I am going to try out the corn flake idea sounds good. 

Yes you can use cooking spray or just smear smart balance on the sheet.  Also good is use bread crumbs.  The italian season bread crumbs are really good.