"Shake and Bake" Mix

I remember using "Shake 'n' Bake" as a kid. Little do most people realize that it is filled with TRANS-FAT, sugar, maltodexterin, and other unhealthy additives! Remember, maltodexterin is higher on the glycemic index than sugar! Click here to read why trans-fat is SO bad for you when it comes to weight loss.

Shake 'n Bake's Original Pork flavor includes as ingredients: enriched wheat flour (wheat flour, niacin, iron, thiamin mononitrate Vitamin B1, riboflavin (vitamin B2), folic acid), salt, partially hydrogenated soybean and cottonseed oil, sugar, contains less than 2% of paprika, dextrose, dried onions, spice, caramel color, yeast, annatto (color), and natural flavor. Barbecue flavor Shake 'n Bake includes sugar, maltodextrin, salt, modified food starch, spice, partially hydrogenated soybean and cottonseed oil, brown sugar, mustard seed flour, dried onions, dried tomatoes, dried garlic, beet powder (color), citric acid, natural flavor, caramel color, vinegar, and sodium silicoaluminate as an anticaking agent.

Try this instead!

1 cup plain whey crisps
Celtic sea salt and pepper to taste
1 tsp onion flakes (or your favorite spice)
2 eggs, beaten

Place the eggs in a bowl and gently mix. Place whey crisps, spices, salt, pepper and spices in a coffee grinder or food process and grind to desired consistency (some people like it with larger pieces for "crunch").

Dip the chicken pieces into the egg mixture, then into the whey crisp mixture. Once all the pieces are coated well, put them into the fridge for at least an hour. I find this helps the coating to stay on a bit better when baking. Preheat the oven to 350 and place the coated chicken on a baking sheet and bake for 45 minutes or until the juices run clear.

NUTRITIONAL COMPARISON (per serving)
Traditional Shake-n-Bake = 106 calories, 22.3 carbs, trace fiber, 1.7g protein
"Healthified" Shake-n-Bake = 105 calories, 3 carbs, 1 fiber, 20g protein

My friend, Rebecca, gave me this idea. Click here to see her AMAZING cakes!