Baked Cornflake Chicken

One of our favourite meals is crispy chicken tenders. To avoid some of the extra fat and oil that comes from frying, I decided to modify the Corn Flake Chicken recipe from allrecipes and cut even more calories without really compromising the flavour.

These tenders are super easy to make, extremely delicious and most of all really satisfying!

Crispy Baked Cornflake Chicken Tenders

• Prep Time: 10 Minutes
• Cook Time: 40 Minutes
• Ready In: 50 Minutes
• Serves:  2
• WW Point Value: 6 pts per 6oz serving

 

Ingredients:

• 1, 12 oz. chicken breast or 2, 6 oz. breasts, skin removed
• 1 egg white, beaten
• 1 tsp dried oregano
• 1 tsp ground black pepper
• 1/2 tsp garlic powder
• 1 tsp chilli flakes
• pinch of salt
• 1/4 cup ground Corn Flake crumbs
• Cooking spray

 

Directions:

• Preheat oven to 400 degrees and spray non-stick baking sheet with your favourite cooking spray
• Beat egg white with oregano, black pepper, garlic crumbs, chilli flakes and salt
• Dip chicken breasts in egg mixture to coat and dredge in Corn Flake crumbs
• Place on baking sheet and bake for 30-40 minutes or until chicken juices run clear and meat is no longer pink.

Eats & Exercise for Feb. 08. 2012

Eats

At 10 am I realized that I still hadn’t eaten breakfast. I was so busy tweaking things on the blog that breakfast was totally off schedule today.

When my tummy finally started to grumble and I realized I hadn’t eaten, I dug right into a Blood Orange Chobani and a banana. I think I may have also found a new favourite Chobani flavour. Blood orange was awesome, better even than mango and strawberry banana. On the side, I sipped on my regular morning coffee (5pts)

At around 12ish, I wasn’t really hungry for a full lunch thanks to eating breakfast so late.

So, I snacked on a pack of 100 calorie almonds (3 pts)

In the early afternoon, I started to get hungry so I made myself a quick spinach and cheese quesadilla. On the side I ate a huge Florida orange ( 4 pts)

Before my afternoon meeting, I snacked on a single serving of non salted crackers. (2pts)

Dinner was baked Corn Flake chicken with stir friend mushrooms. On the side I chowed down on a green salad topped with cucumber, sliced radish and cherry tomatoes seasoned with coarse sea salt, extra-virgin and aged red wine vinegar. (10 pts)

My left-over points for today are going straight to popcorn while I face plant into my couch and relax for the rest of the evening.

Eats & Exercise for Feb. 07. 2012

 

Eats:

I was starving when I woke up this morning. I’ve really noticed an increase in my appetite since I’ve made eating breakfast a priority.

1/4 rolled oats, 1 banana, 1/2 cup milk, 1/2 cup water, cinnamon and a tablespoon of smooth PB on top. On the side, a hot cup of coffee with a splash of milk. ( 5 pts)

Mid morning, I snacked on this huge apple. I think they’re Gala apples but I’m not 100% sure. (0 pts)

Lunch was a hodge podge of whatever was in the fridge. One scrambled egg, 1 slice honey whole wheat bread topped with 1 tablespoon blue cheese and a bunch of grapes. On the side, a huge green salad topped with sea salt and honey. (7pts)

Dinner was a little unexpected. We experienced a power outage that forced out to head out for dinner. My portion of smoked meat, a few curly fries and about a half cup of coleslaw roughly added up to (15pts).

 

Exercise:

2 mile walk around the cold and snowy neighbourhood!

Eating Out Without Going Overboard

Losing weight is hard work. It takes dedication, patience and planning.

Planning is what’s made me successful so far. Knowing what I have in the fridge and having a rough idea of what meals I’m going to make during the week is what keeps me on track.

But, sometimes, life throws you curveballs that you just don’t anticipate and part of this journey is making better choices in all situations that arise whether planned or unplanned. Not perfect choices just better ones.

Last night, we lost power. It was brutally cold and dark by the time the husband got home from work and cooking was out of the question. We had to eat but our options were grim. We had zero left-overs in the fridge and all our other food needed cooking – so, we decided to eat out.

Technically, I could have used that as an excuse to overeat junk food. The situation was perfect for this type of excuse. There was no power, we were hungry and it was getting late. A perfect fit for a junk food binge fest right?

Instead, I chose to make a mindful splurge. When we realized that half the city had lost power, including most restaurants, we were forced to pick between a handful that were lucky enough to be still in operation last night.

We settled on a small smoked meat joint close by. Probably not the best choice but I made it work. I ordered a smoked meat sandwich plate which included the sandwich, a bunch of curly fries and a small serving of coleslaw. On the side I sipped on a diet soda.

When my meal arrived, I took a moment to scan over my plate. I knew I wanted to eat the smoked meat but wasn’t crazy about the number of points that added up to with the bread. So, I nixed three quarters of the bread. As for the fries, they weren’t all that good and after a few bites I realized it wasn’t worth the point values involved so I chose not to eat them. I focused instead on eating the protein and coleslaw. Once home, I snacked on some fresh fruit and called it a night.

Restaurant eating doesn’t have to be your lifestyle’s worst enemy. Careful consideration and mindful choices can make even an unplanned dinner out a successful one.