Breaded Chicken

Ugh, processed flour! It's not as much as you think though. See the nutritional info and notes section.

Ingredients

• chicken breasts
• flour
• 1 whole egg
• splash of milk
• breadcrumbs
• tomato sauce (optional)

Procedure

1. Beat the egg and milk in a mixing bowl like you're going to make scrambled eggs.
2. Dry the chicken breasts with some paper towels.
3. Cut the chicken breasts in half (like you're flaying) so you have thin chicken breasts.
4. One half-breast at a time, roll in the flour, dunk in the egg, and toss in the breadcrumbs
5. Bake for 15 mins at 350 degrees.
6. Optionally serve with 1/2 cup tomato sauce poured on top.

Nutritional Info

	protein	carbs	fat	calories
totals	37.0	33.9	4.9	341
chicken	29.5	0.0	1.6	141
flour	0.5	3.8	0.0	18
egg	1.0	0.1	0.8	12
breadcrumbs	4.0	20.0	1.5	110
tomato sauce	2.0	10.0	1.0	60

Notes

See? It's not a carb overload. In fact, the protein to carb ratio is over 1

When I make this recipe, I use 3 whole chicken breasts, which makes 6 servings total. I estimate 1/4 cup of breadcrumbs for each serving. 1 egg easily covers all 6 servings (I even have to throw away left over egg). I estimate that 1/4 cup of flour covers all 6 servings.

Use organic tomato sauce. I know, I know... it's literally twice the price... but it has a third of the sugar! HEB tomato sauce has 6g sugar vs only 2g sugar for Central Market organic.