Healthy Fiber One™ Parmesan Crusted Chicken that tastes like it is fried but is baked until it's perfectly golden and crispy.
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By
Girl Who Ate Everything
Updated March 9, 2017
Ingredients
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4
boneless skinless chicken breasts
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1/4
cup Parmesan cheese
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1/2
cup Fiber One™ Cereal
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1/2
teaspoon onion powder
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1/2
teaspoon garlic powder
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1
teaspoon Italian seasonings
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1
egg white
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Salt and pepper
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Cooking spray
Steps
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1
Preheat oven to 400°F. Line cookie sheet with aluminum foil and spray with cooking spray.
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2
Place cereal, Parmesan cheese, garlic powder, onion powder, and Italian seasonings in a food processor and process until fine. If you don't have a food processor place ingredients in a resealable food-storage plastic bag and crush with a rolling pin.
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3
Season chicken with salt and pepper. Dip in egg white and then in cereal mixture coating well.
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4
Place chicken on cookie sheet and spray chicken with cooking spray.
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5
Bake for 20-25 minutes or until juice of chicken is clear.
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Nutrition Information
No nutrition information available for this recipe
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More About This Recipe
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I was eating healthy and exuding surprising self control until around the second week of December when I started free falling into the land of calorie laden desserts. Now, my pants are tighter and I can officially be added to the list of people who will have “lose weight” on their list of New Year’s resolutions.
This Fiber One Parmesan Crusted Chicken is an easy and delicious dinner to start your year off eating right. The cereal creates a crust that can easily be mistaken for fried chicken. I even fooled my family! Can you believe it’s only 174 calories per chicken breast.
The number one question I am asked is how I keep the weight off with all of the decadent foods on my blog. I believe in moderation in all things, so I eat healthy on the whole and indulge now and then. Sometimes my indulgences get a little too frequent and I have to go back to basics to lose a couple of pounds. Here are a couple of guidelines I adhere to when trying to shed those extra pounds.
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1. Get rid of the junk
If you don’t have it in the house…you can’t eat it. If I have cinnamon rolls in my house, I can’t think straight until I know they’ve gone to a good home (my belly). I can’t tell you how many times I’ve been cleaning my house and obsessing in my mind about the chocolates in my cupboard. Give it away. Throw it away. Do what you have to do…
2. Eat your fruits and veggies
The more fruits and veggies you eat, the fuller you will feel throughout the day. It doesn’t have to be torture. Find the fruits and veggies you love and eat those. Don’t make yourself eat Brussels sprouts if you’re not a fan of them. I love apples and broccoli, so I can eat those every day and be a happy woman.
3. Put yourself on a food budget
Your money isn’t the only thing you should be budgeting. I know what caloric intake I’m aiming for and I eat whatever I want as long as I stay under that calorie limit for the day. Technically you could eat 6 cupcakes and hit your calorie limit for that day, but we are aiming for nutrient-rich foods here, people. Naturally, you will start finding that the healthier you eat, the more food you get to eat -- and who doesn’t like to eat MORE? You can have chocolate in moderation, but you will have to eat really healthy the rest of the day. For me, chocolate is a sanity thing, and sometimes I just have to have it.
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4. Don’t drink your calories
My sister is a dietitian at a hospital, and she advised one of her overweight patients to just start with omitting soda out of his diet -- he lost 40 pounds in one month! Of course water is always best, but if you’re going to drink a soda, make it a diet one. Remember, you are on a food budget so if you have to have a non-diet soda, just budget it into your calorie limit for the day.
5. Knowledge is power
I used to always order a certain chicken entrée at one our favorite restaurants and found out that not only does it have 3 times as many calories as I imagined, but it’s one of the worst things on the menu. Most restaurants have their nutritional information available online. When you’re cooking, know how many calories you are putting in your food. There are tons of free websites that will tell you how many calories each food contains. It’s hard at first but once you learn it will become second nature.
6. Don’t give up
We all have weak moments and slip off the wagon. Wipe the frosting off your chin and get back on. Consistency is the key.
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var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22DoubleClick_85b6dd00-9c06-42a8-93c5-4fe5bd1c7f19\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22r52b7957eb6c44ab3ae54f515f56b0984\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpBottomAd\x22,\x22deferredContainerView\x22\x3a\x22DoubleClick\x22\x7d,\x22viewName\x22\x3a\x22DoubleClick\x22\x7d');
var configuration = {"adId":"OMP/tablespoon/recipes/728x90_BTF_RDP4thAd-LeaderboardFlex","minPageWidth":"1000","maxPageWidth":"9999","defaultMinPageWidth":"1000","defaultMaxPageWidth":"9999","enableLyticsIntegration":true,"lyticsWaitTimeThreshold":5000,"size":"[[970, 250], [970, 90], [728, 90]]","refreshWhenViewed":false,"adContainerId":"974f3baf-d645-4e1e-bff6-9f5a045328f1","doubleClickAdContainerId":"cad2450f-660e-4602-9d15-e7d3d2e8bb2d","adCaptionText":"Advertisement","networkCode":"/15704463/","relevantMetadata":["Dinner","Cereal"],"privacyOptOut":false};
var moduleName = 'doubleClick';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
