Gluten Free

Low fat baked breaded chicken and such

So I decided to try something new tonight. I love spinach, peppers, chicken, and lemon flavor. So i thought why not combine them together. I made a low fat gluten free lemon, spinach, pepper cream sauce with a low fat gluten free baked breaded chicken.

What you will need to do this are the following:

  1. Low fat thing sliced chicken cutlets
  2. Fat free milk
  3. Eggs (try to use one yolk and the rest egg whites)
  4. Gluten free low fat bread crumbs
  5. Spinach
  6. Peppers

So first things first you need to prepare the chicken. I buy thin sliced low fat skinless chicken cutlets. You can buy whatever chicken you prefer. Once you have that ready time to prepare for breading.

Take two plates. On the first plate put some gluten free flour on it. On the second plate put some eggs and fat free milk. The milk added to the eggs just gives it a little extra something. Then in a large ziplock bag pour in your gluten free breadcrumbs. Pick whatever brand you want. I use 4C since they are also low fat.

Dip the chicken into the flour first and then the egg mixture. Once it is coated in the egg it goes into the bag. Shake it up and make sure every inch is covered in breadcrumbs. Then it goes into your baking dish. I cover the bottom of my baking dish in non stick aluminum foil. Just to make it easier cleanup wise.

I set my oven at 400 to bake the chicken once it was breaded. Then it is into the oven for about 10-15 minute until the chicken is cooked through.

While the chicken is in the oven time to get the sauce and veg mix together. Take two lemons (if you like lemon flavor) if not one lemon will do. Then take flour and pour it in there. Add in the spinach and peppers. Once everything is in the pot heat it up. Then pour in some of the fat free milk to give it the creamy texture. It should look like this. It will thicken a bit as you cook it more. Once the chicken is done time to pull that out and pour the sauce over top of it. It will come it looking like this. Trust me when I say as long as you like all the flavor combinations it is absolutely delicious. Let me know if you try it and how you like it!

1 thought on “Low fat baked breaded chicken and such”

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s