planet hungrywood sweet & cap’n crunchy chicken


  • 1/4 cup fiber One ceral (original)
  • 1/2 cup Cap’n crunch ceral (orginal)
  • 1/8 tsp onion powder
  • 1/8 tsp garlic powder
  • dash salt & pepper
  • 8 ounces of boneless skinless lean chicken breast, cut into 4 strips  (I love my little scale, but it’s always so honest)
  • 3 tbsp fat free liquid egg subsitute
  • 2 Tbsp dijionnaise
  • 2 Tbsp honey mustard


Place Fiber One and Cap’n Crunch in blender  or food processor, and grind to a breadcrum-like consistency. Mix ceral with all seasonings and set aside.

Place chicken strips in a seperate bowl. Pour egg substitute over chicken strips, flip to coat. Shake off any excess egg substitute, and then coat chicken strips in ceral mixture.

Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Place chicken in skillet with as much space between pieces as possible. Cook for 5 minutes , and then flip each piece over. Cook for about another 4 minutes, until chicken is cooked through.

Combine Dijonnaise and honey mustard in a small bowl, and mix well for a dipping sauce.

Makes 2 servings. Each serving (4 oz chicken) 234 calories, 2g fat, 617mg sodium, 2.5g carbs, 4g fiber, 10g sugar, 29g protien

I didnt try the dipping sauce, not a big fan of mustard type things. I had an extra sweet and sour pack from McDonalds I used. I also thought the chicken would be more cripsy, not sure if it is cause I did 2 batches in the same pan. I think next time I might try and bake. Tasted good, give it a try and let me know how it goes!

Anyone got any other ideas for dipping sauce?

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