KFC Popcorn Chicken

70 g boneless, skinless chicken breast

2 tsp all-purpose flour

½ tsp sugar

½ tsp ground black pepper + additional for sprinkling

¼ tsp salt plus additional for sprinkling

1/8 tsp onion powder

2 egg whites

2 Tbs low fat milk

¾ cup panko (Japanese bread crumbs)

1

Preheat the oven to 250°C. Lightly mist a nonstick baking sheet with oil spray. Set aside.

2

Place the chicken on a cutting board. Cover with a sheet of waxed paper. With the smooth side of a meat mallet, pound to a thickness of about 0.5cm. Cut into 25 pieces that are roughly the same size.

3

In a small resealable plastic bag, combine the flour, sugar, ½ teaspoon pepper, ¼ teaspoon salt, and the onion powder. Seal the bag. Shake to mix well. Add the chicken. Seal the bag. Shake to completely coat the chicken with the flour mixture. Set aside.

4

In a small shallow bowl, combine the egg whites and the milk. Beat with a fork until smooth. Place the panko on a small sheet of waxed paper set next to the egg-white mixture.

5

One at a time, dip the reserved chicken pieces into the egg-white mixture, making sure to coat completely. Allow any excess egg-white mixture to drip off. Dip into the panko to coat completely. Dip a second time into the egg-white mixture and the panko. Drop the pieces on the reserved baking sheet and arrange to make sure they're not touching. Lightly mist with oil spray. Season lightly to taste with salt and black pepper.

Serving size: 1/25 of the recipe.

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.