Recipes for Fitness: Tom’s Oven-Fried Chicken
I figured that, since we’re all trying to lose weight, or gain lean muscle, or something similar where we’re trying to eat healthy, it might help if we share a few recipes. Here’s one of my family’s favorites, whether we’re eating healthy or not!
Oven-Fried Chicken
Boneless, Skinless Chicken Breasts (as many as you’d like to cook)
4 egg whites
Progresso Italian Bread Crumbs (Or you can make your own with finely crumbled whole wheat bread and Italian seasoning)
Take four eggs and separate whites into a bowl. Place bread crumbs in bowl or Ziploc bag.
Dip each chicken breast in egg whites, making sure whites completely coat breast, then dip into the breadcrumbs, once again making sure breast is completely coated and place on a greased cookie sheet (I suggest Pam spray). It’s OK for them to touch slightly. Place in the over an 400 degrees for about 30 minutes, or until done (clear juice comes out when poked with a fork).
Now, this might not be a great choice for low-carb dieters, since the crumbs will add some carbs to the chicken, but for many of the rest of us, this is a great tasting option. Also, some of you may not like the Italian Bread Crumbs (philistines) but it’s easily substituted for any other kind of bread crumbs, or even Corn Flakes can be used!
I just hope this adds a bit of taste to your every day eating 
August 4, 2007 at 4:09 pm
So everyone knows, this is awesome. I love it. Tom has been fixing this for me even before we were married. When it gets a little extra crispy it’s like eating fried chicken with no guilt. It is wonderful and it is a great way to add some flavor. Give it a try, you won’t be disappointed.
August 5, 2007 at 3:06 pm
Just found out this works with talapia as well. Take a 4 ounce talapia fillet, and do the same thing with it. It only takes about 20 minutes to cook though, so watch out on that
August 5, 2007 at 7:46 pm
I have tried posting a response several times to your blog! It hasnt gone through. That recipe sounds yummy, though. MIght have to try it!