28Jul/092
Fried Oatmeal Chicken Recipe
Who doesn't like fried chicken? What if there was a healthier and easy way to cook it? In this recipe, we will explore the possibilities of creating healthy fried chicken!
INGREDIENTS
- 10 OZ of Chicken Tenderloin (I like this better than Chicken Breast, check local Sam's Club or Wal-Mart)
- 1/4 Cup of Oatmeal Flour (I use normal Quaker Oat's Oatmeal and turn it into a fine powder with my trusty blender. I typically make 4-5 cups of this stuff at a time so I can use it easily in the future. This is also great to throw into random protein bars and shakes!)
- 1 TSP of Corn Starch (Optional, keep the juices in the chicken)
- 1-2 Eggs (Optional, as binding agent, make it taste 10000% better)
- Nonstick Spray
- Dry Rub (Salt/Pepper, optional)
NUTRITION FACTS
Yanyan's Fried Oatmeal Chicken Nutrition Caloric Facts Excel Spreadsheet
| Yanyan's Fried Oatmeal Chicken | |||||
| Ingredients | Amount | Calories | Fat | Carbs | Protein |
| Chicken Tenderloin (or Breast) | 10 OZ (raw) | 352 | 13 | 0 | 53 |
| Quaker Oat's Oatmeal | 1/4 Cup | 74 | 1 | 14 | 3 |
| Corn Starch | 1 TSP | - | - | - | - |
| Yanyan's Fried Oatmeal Chicken | 1 Serving | 426 | 14 | 14 | 56 |
| Yanyan's Fried Oatmeal Chicken (Modified) | |||||
| Ingredients | Amount | Calories | Fat | Carbs | Protein |
| Chicken Tenderloin (or Breast) - | 10 OZ (raw) | 352 | 13 | 0 | 53 |
| Quaker Oat's Oatmeal | 1/4 Cup | 74 | 1 | 14 | 3 |
| Corn Starch | 1 TSP | - | - | - | - |
| Whole Eggs | 2 Large | 143 | 10 | 0 | 13 |
| Yanyan's Fried Oatmeal Chicken | 1 Serving | 569 | 24 | 14 | 69 |
STEPS
- Heat up your skillet.
- Mix 1/4 cup of your oatmeal flour with 1 TSP of corn starch. Feel free to add your dry rub in here too. People typically use salt and pepper.
- Optional: Take 2 eggs and beat them into a bowl.
- Wash your chicken breast.
- Optional: Dip chicken into the bowl of eggs. (If eggs are used)
- Dip the chicken in the oatmeal/corn starch mix.
- Coat these nicely.
- Your skillet should be nice and hot now, throw on a generous helping of non-stick spray.
- Now throw the chicken on the skillet.
- Throw the rest of the flour/corn starch mixture onto the chicken.
- Flip these every few minutes.
- After about 3-5 minutes, the oatmeal flour should be burning up, just take the chicken out really quickly and dump this stuff in the sink.
- Use the non-stick spray again and throw the chicken back on until all the pink is gone.
- Typically when it "looks" like all the pink is gone externally, I cut it in half with the skillet to see if it is cooked all the way through.
- When there is no more pink, you are done! Enjoy!
