Breading Chicken: The Healthy Way

Filed under: General Health, Nutrition, Recipes

I have returned from my honeymoon and I am ready to get back to dishing out some good content. Hope you all enjoyed your long weekend as much as I did. Here we go.

At Cressey Performance (the website is being overhauled, just a little fyi) I do a lot of in-person nutrition consults. Though I would say the majority of my clientele are high school athletes, followed by the pro guys, not too far behind are just regular 9-5ers. Contrary to popular belief, places like CP and Boyle’s actually train a lot of “regular” people, we do not exclusively train athletes.

Not the worlds healthiest chicken

Not the world's healthiest chicken

While doing a nutrition consultation with one of our “regular” clients I came across a pretty neat idea. I was looking over his food log and he noted that he had breaded chicken for dinner. I made a mental note to possibly comment on that, depending on how he went about his breading process. I continued to read and what he did was absolutely brilliant.

As most of you know I am not a huge fan of wheat. I think some is ok, but people tend to consume to much of it, even the whole kind. It’s high gluten content could possibly be problematic for people, even if they don’t have celiacs.

He breaded his chicken cutlets with dry quinoa and shredded unsweeted coconut. Absolutely awesome. He then baked it in a pyrex dish at about 400 degrees for 10-15 minutes. This is absolutely awesome. It provided some extra texture, favor, fiber and healthy fats.

After talking with yet another adult client last night who is very up on his nutrition, we came up with the idea of using quinoa flakes, as it would probably be even easier and maybe a little tastier for the breading.

Basically you would just purchase some chicken breasts, cutlets, tenders what have you (ideally pasture raised, but do the best you can within your budget). Dip into a bowl with a whipped up egg (again ideally pasture-raised), then take the lightly egg-covered chicken and press into a bowl with a mixture of the organic quinoa flakes, and some organic unsweetened shredded coconut. Cook as many as you want/need, bake in a covered pyrex at 400 for as long as needed, depending on the thickness of the chicken. Enjoy!

<a title=”Breading on Foodista” href=”http://www.foodista.com/technique/482ZKJDV/breading”><img alt=”Breading on Foodista” src=”http://dyn.foodista.com/content/embed/b2_482ZKJDV_9808a6b105533742df30e45e1e5ff334c8d7d00c.png?foodista_widget_4XTN68D8″ style=”border:none;width:300px;height:175px;” /></a>

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Posted on October 16th, 2009 by Brian St. Pierre

7 Comments

  1. Jordan Says:

    Brian do you microwave your lunch at CP?

  2. Glenn Says:

    Great idea about the breading!

    I’d ask about the honeymoon, but you seem kind of reserved on that subject. Congrats on the wedding!

  3. Ian Says:

    Oh, man, that looks delicious! I’m going to track down some quinoa flakes this afternoon and give this a try!

  4. Danny Says:

    not sure how I feel about being a non-athlete “adult” client.

  5. Missy Says:

    Could you use quinoa flour?

  6. Kujo Says:

    I’ve done a similar thing with Ezekiel cereal, and unsweetened shredded coconut in the past. I’ve also tried a combination of coconut flour, and unsweetened shredded coconut.

  7. EN Says:

    I dont have quinoa flakes, but i just put regular quinoa in a food processor until it was ground up, and it worked great

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