11/2 cups Frosted Flakes cereal
1 cup Special K cereal
1/2 cup wheat germ
1/2 cup sesame seeds
1 tsp salt (or to taste)
1/2 tsp freshly ground black pepper
1/2 tsp garlic powder
1/2 tsp dried basil
1/2 tsp paprika
4 boneless, skinless single chicken breasts
3/4 to 1 cup barbecue sauce
Kids and adults agree that this versatile dish deserves two-thumbs up! Try all five flavors and you’ll also give them a high-five rating. These make terrific party appetizers and are excellent as an after-school snack for kids.
1. Preheat the oven to 400°F. Line a large baking sheet with parchment paper (we recommend Chefs Select).
2. Combine the cereals, wheat germ, sesame seeds, and seasonings in the processor fitted with the steel blade. Process 6 to 8 seconds to make coarse crumbs. Transfer to a pie plate.
3. Rinse the chicken breasts and trim the excess fat. Cut each breast into 5 long strips. Dip in barbecue sauce, then in crumb mixture. Arrange them in a single layer on the prepared baking sheet. (Can be prepared in advance and refrigerated up to 24 hours.)
4. Preheat the oven to 400°F. Bake, uncovered, for 10 minutes. Turn chicken fingers over and bake 6 to 8 minutes longer or until crisp and golden.
Yield: 20 chicken fingers. Keeps for up to 2 days in the refrigerator; reheats well. Freezes well for up to 3 months.
83 calories each, 7.0 g carbohydrate, 1.0 g fiber, 8 g protein, 2.8 g fat (0.3 g saturated), 15 mg cholesterol, 238 mg sodium, 97 mg potassium, 2 mg iron, 19 mg calcium
A note to non-Canadians:
Kosher certification varies from country to country for the same manufacturer. Special K has a pareve/nondairy designation in Canada but is dairy in the USA, so substitute cornflake crumbs, crushed Fibre One or other nondairy cereal when breading chicken. Always check food labels carefully.
• Instead of chicken, substitute firm fish fillets such as sole or tilapia, or use extra-firm tofu.
• Instead of using barbecue sauce, use any of the following:
· 3/4 cup light mayonnaise plus 1 Tbsp honey mustard
· 1/2 cup Italian or French salad dressing (low-calorie)
· 1/2 cup Vidalia onion salad dressing
· 1/2 cup Asian honey garlic sauce
• Crumb-y News: Surprisingly, Frosted Flakes cereal is quite GI-friendly, with a glycemic index of 55 and Special K has a glycemic index of 56. Believe it or not, the GI for corn flakes is 77 and the GI for Rice Krispies is 82!
• Saucy Thoughts: When shopping for bottled barbecue sauce, avoid brands that contain trans-fats or partially hydrogenated, palm and/or coconut oil. Watch for hidden sugars such as dextrose, sucrose, or anything ending with “ose.” Avoid sauces that include high-fructose corn syrup in the first 5 ingredients. Otherwise, choose marinara or tomato sauce and boost the flavor with a dash of cayenne pepper, garlic, ground cinnamon, and cloves.