"Breaded" Chicken Shake & Bake Recipe With Nutrition Data and Calorie Count

"Breaded" Chicken Shake & Bake

The chicken is much tender than prepared the traditional "breaded" way.

Yields:

4 servings

Prep Time:

10 mins

Cook Time:

30 mins

Meal Type:

Main Dish
Snack
Lunch

Rating:

Ingredients

1/4 tsp garlic powder
1/4 tsp salt
9 fried pork skins
4 medium skinless chicken thighs

Directions

Remove skin and bone from chicken thigh. Beat the meat with a meat beater until about 1/3" thick. If piece gets too wide to handle, cut it in two and continue beating to the desired thickness.
Put the pork skins in a zip lock bag and close the bag carefully so there wouldn't be much air left in it. With a rolling pin, crush the pork skins until they resemble breadcrumbs. Add the garlic powder and salt to the pork rinds, close the bag and shake well.
Line a baking pan with aluminum foil and spray lightly with cooking spray. Take a piece of chicken, put it in the zip lock bag with the crushed pork skins, making sure it's not folded, close the bag, then holding on one corner shake so the meat will be covered in the pork skin crumbs. Place on baking pan. Repeat with the remaining pieces of chicken.
Bake at 400 °F (205 °C) for 20-30 minutes or until pork skin crumbs are dark golden (depending on the oven). Do not overcook. To verify if meat is done, poke with a fork - if the juice runs clear not pink, it's done.
Serve warm with a side dish of your choice. Can be kept in the fridge and nuked when needed.
Note: if you want to add an extra "zing", take the pan out of the oven, drop a spoonful of marinara sauce or just plain crushed tomatoes on each piece and spread it with the spoon to cover the whole piece leaving about 1/4" from the edges free of tomatoes; sprinkle a dash of crushed basil on each piece, and top with a spoonful of shredded cheese. Put back in the oven for an extra 5-7 minutes. Serve warm.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 128

% Daily Value*

Total Fat

Amount Per Serving 6.86g

% Daily Value 9%
- Saturated Fat
  
  Amount Per Serving 2.188g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 1.279g
- Monounsaturated Fat
  
  Amount Per Serving 2.14g
Cholesterol

Amount Per Serving 54mg

% Daily Value 18%
Sodium

Amount Per Serving 436mg

% Daily Value 19%
Total Carbohydrate

Amount Per Serving 0g

% Daily Value 0%
- Dietary Fiber
  
  Amount Per Serving 0g
  
  % Daily Value 0%
- Total Sugars
  
  Amount Per Serving 0g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 15.12g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 1mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 0mg

% Daily Value 0%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 0mg

% Daily Value 0%
Iron

Amount Per Serving 4mg

% Daily Value 22%
Potassium

Amount Per Serving 123mg

% Daily Value 3%

Nutrition summary:

Calories 128 KCal
Fat 6.86 g
Carbs 0 g
Protein 15.12 g

There are 128 calories in 1 serving of "Breaded" Chicken Shake & Bake.

How long would it take to burn off 128 KCal?
Basketball	13 minutes
Cycling (10 MPH)	18 minutes
Jogging	10 minutes
Running	8 minutes
Swimming (crawl, moderate pace)	12 minutes
Walking	15 minutes
Weight Training	15 minutes
Values estimated based on person weighing 160 lbs.