Friday, September 18, 2009

Shake N' Bake with Gluten Free Cornflakes

I made three types of chicken tonight. For some reason, just for fun, I asked my daughter what type of chicken she wanted. It was 6 pm and I was in the middle of cooking shredded mexican chicken for tacos and "crabby patties" which are the only chicken my son has ever eaten. Anyway, my daughter said "Shake and Bake!" My friend, Shelini, said, "I don't know, is Shake and Bake on the menu tonight?" Of course, if you know me, or if you have ever been to my house, you know how absolutely a la carte I am.

I didn't have any breadcrumbs so I used Nature's Path Honey'd Cornflakes. My friend informed me she had seen a TV program about how to cut calories out of recipes and one of the tips they had given was to use corn flakes instead of bread crumbs. Shake and Bake is not only super quick, it was also the winner of the "chicken off" according to my husband and daughter. My son ate a crabby patty, although he declared he didn't like. The funny thing is, my kids have never actually had Shake N'Bake from the package. My husband said the shake and bake could have used some barbecue sauce. I guess I do have limits in terms of what I can whip up...

If you are on a super low carb or SCD diet, you can use almond flour in place of the cornflakes and coconut flour in place of the starch (or skip this step). This is my new favorite recipe. And remember...SHAKE N'BAKE it's better than frying!


Enough chicken for dinner (nugget size breast meat or legs or whatever)
Potato or corn starch
3/4 cup finely ground Nature's Path Organic Honey'd Corn Flakes
1/4 tsp paprika
1/4 tsp garlic salt
1/8 tsp white or black pepper
1 egg

1. Cut chicken into pieces. 2. Lightly coat chicken in enough potato or corn starch to cover (about 1 Tablespoon.) Let sit for five minutes. 3. Add egg white. Let sit for five more minutes. Put aside.

4. .Make Shake N' Bake Coating by mixing ground corn flakes and spices in a plastic bag or bowl.

5. Add egg yolk to chicken and egg white. Stir in the egg yolk. 6. Lift pieces of chicken and toss into the shake and bake coating. Shake and Bake on a sheet tray (for 20 minutes on one side then 10-20 minutes on other side depending on size of chicken pieces.) Serve on wooden skewers with honey mustard sauce--or BBQ sauce!

Honey Mustard Sauce Recipe

3 Tablespoons mustard
1.5 Tablespoons honey

Combine mustard and honey.