Thanks so much to Randi for being willing to step up and spare the MizFits another installment of Did she just say she eats plain hard boiled egg whites for a snack?!
Randi invented this recipe when she was trying to increase her fiber intake (many reasons but mainly in an attempt to reduce her cholesterol).
*MizFit is also upping her fiber—many reasons but mainly because her Doctor-crush, Mehmet, thinks it’s a good idea.
Randi started out by crushing bran cereal, but then was struck by a revelation: what has more bran than bran?
As a result this recipe was born:
Randi’s Fiber-is-your-Friend-and-so-is-Chicken Chicken Strips
bran (like the kind you bake with–it’s called Bran)
some crushed Fiber1 cereal
some ground flax seed
(Half a cup of bran has approx. 13 g of fiber. About half of what you need for a whole day.)
cut chicken into strips. Skinny or fat, nuggets or stars.
(Some people say that it’s easier to cut when chicken is partially frozen.)
Feel free to dip the chicken in eggs or milk or *something* pre-coating. I never do and it still works pretty well as long as your chicken is nice and slippery before hand.
I usually put the bran and add-ins on a plate and just roll the strips in it to coat (make more of the mixture if you run out/have lots of chicken)
You can also put the chicken in a bag and do the “shake & bake” thing too.
Put on a baking sheet sprayed with non-stick spray or canola oil spritz (the pan not the chicken).
Bake 350 for 30 minutes.
I eat mine with honey mustard dipping sauce I make myself.
Also good with BBQ sauce, ranch dressing, sweet and
sour sauce etc.
Very good to serve with homemade french fries (cut a potato up in strips, drizzle with a bit of oil, salt if you must. bake with chicken) and a salad.
It’s great—feels like a total treat but is completely healthy.
Short version? chicken coated in bran. cook.
There you go, People, it’s the POINT, CLICK, SHIP! (anyone else know that commercial?) of meal-making.
Got questions? thoughts? hit us up in the comments.
And please, give Randi some love while you’re at it for taking the time to share.
One note: when Chef Randi says Fiber1 she doesnt mean the Honey Clusters kind even if it is the only type you have in the house and you dont feel like wrastling the Tornado into her car seat & dragging her
ornery ass to the grocery.