Guiltless “Fried” Chicken

Being from the South, fried foods are pretty common and I love them.  There’s nothing like enjoying homemade fried chicken on a Sunday afternoon.  But, because of the tons of fatty calories from flour 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 and most versatile ingredients – wheat germ and Kelapo Coconut Oil.

And with football season right around the corner, and not to mention the countless sleepovers as the kiddoes are back-to-school, this is a great dish that will surely satisfy your guests while keeping them heart healthy.

Delicious "fried" chicken ready for any occasion!


  • Chicken breasts (I used 7oz)
  • 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)
  • Kelapo Coconut Oil Spray
  • Seasonings to taste: 1 tsp cumin, 1 tsp garlic powder, 1 tsp onion powder, pinch of sea salt


  1. Set oven to 375F.
  2. Wash a chicken breast in cold water and then pat dry with a paper towel.  Slice it in half or in small pieces to create chicken strips.

    Using foil makes for easy cleanup, perfect for a busy weeknight dinner.

  3. In a bowl, mix wheat germ with seasonings.  If you would like to add flax seed, then add it here at this step.
  4. Whip an egg white in another bowl and dip chicken breast strips in the egg white mixture.
  5. Dip strips in 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 strips with Kelapo Coconut Oil.
  7. Bake in the oven for 20-25 minutes.
  8. Remove and devour! Consider using low calorie BBQ sauce mixed with fresh mashed raspberries.  Provides an incredible flavor and complement to the dish.

-Kevin, FitMenCook

Related Posts Plugin for WordPress, Blogger...

Tags: , , , , , , , , , , , ,

Post a Comment

Your email is never published nor shared.
Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>