If you love Wendy’s Spicy Chicken but want to stay healthy… try this recipe on for size.
In addition to slipping in a small dose of probiotics, this recipe uses organic chicken breasts and is baked instead of fried — making it much healthier than the fast food version.
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Regular chicken producers are always trying to squeeze out an extra buck… which is why a lot of them will inject their chicken with extra water before it’s packaged and sold.
This extra water will drip out of the chicken as it cooks… making the crust soggy.
To make sure you get the same crisp crust you’d get from frying chicken, make sure you use organic chicken breasts.
|For the chicken:
2 large organic chicken breasts
3 T Whole-Wheat Flour*
3 tsp Cayenne pepper
2 tsp Garlic powder
1 tsp Onion Powder
1 tsp Mustard Powder
1 tsp Black Pepper
3/4 C crushed Chex**
|For the sauce:
¼ C 0% Greek Yogurt
2 tsp Dijon
½ tsp Cayenne
½ tsp Pepper
1 tsp pickle juice (optional)
1. Wrap the chicken in either saran wrap or foil, then use a meat tenderizer or heavy glass to pound the chicken til it’s about a ¾ inch thick. Cut each breast in half.
2. For your dipping station: Mix the flour and seasonings and spread them on a plate. Whisk the eggs together in a bowl. Spread the crushed cereal out on a 3rd plate.
3. Dip the chicken first in the flour mixture, then the eggs, followed by the crushed cereal.
4. Bake at 375 for 15-20 minutes, until the cereal is a nice golden brown color.
5. While the chicken is in the oven, whisk together all of the ingredients for the sauce.
You can put this on a whole-wheat bun with lettuce and tomato… but personally, I like to just dip the chicken in the sauce and eat it with a nice side salad.
To make gluten free: Replace the whole-wheat flour with cornstarch or your favorite gluten free blend.
For paleo: replace both the flour and the chex with almond meal. You’ll get a little more protein, but the same amount of crunch!
**Don’t have chex on hand? No problem! You can use pretty much any unsweetened cereal you have in the house. If you happen to have panko you can use that as well!