First off, chicken breast is good for you. Just over four ounces (that 120 grams for you metric types) of this packs a wealth of minerals and vitamins. Aside from its vital Niacin and B6 vitamins, chicken contains Phosphorous and Selenium (over 20% RDA of each). Selenium is an element used by your immune system and is used in larger amounts in medicines to treat diseases such as bird flu, cancer, HIV and thyroid conditions. Phosphorous is used in bone and live cell production and makes WICKED glow-in the dark pigments... but no it won't make you glow. Granted, there is significant amount of cholesterol in chicken (4 ounces = 23% RDA) and most store-purchased chicken is loaded with sodium for flavor enhancement and preservation. The benefits outweigh it all. Don't go eating a plate full of chicken, but don't deny yourself of this beneficial food if you take it in moderation.
Okay back to the food.
I use the following to make my C.P. (three servings)
- 12-13 oz of skinless, boneless chicken breast
- Two egg whites
- 2/3 cup bread crumbs (homemade, plain)
- Paprika, Oregano, Black pepper, Garlic Powder
- Spaghetti sauce (room temp)
- Grated (or fresh) Parmesan cheese
- Shredded Mozzarella cheese (optional)
- Vegetable oil
- Frying pan
- Baking pan (9x9"-ish)
- Two bowls
- Meat tenderizer (vicious-looking hammer or cudgel device)
Slice the chicken into 4 - 4 1/2 oz portions. Focus all the day's stress, anger, confusion, annoyance, sorrow and frustration through your arm, into the hammer, wield it as if were Excalibur and violently thrash each piece of chicken as if it were the single cause of every hardship you have ever endured. Who needs anger management? Just knock around an innocent piece of lifeless chicken. Seriously, though... you want to hammer each chunk into a 1/2" thick flat "patty". Don't worry if it tends to flake apart a little.
Grab a deep frying pan if you have one and add enough oil so that you have a pool no more than 1/4" deep. Heat the pan (and oil) to frying temperature (~300F) but not too hot. Preheat the oven to 400F.
While this is heating up, in a bowl add your egg whites and spices. Mix them up. When the oil is hot, dip a clod of chicken mass into the egg solution then coat with breadcrumbs. Lay the breaded chicken in the pan and fry on each side for 45-seconds. When done, place the fried piece on a paper towel to absorb excess oil then place in baking pan. Do this for each piece of chicken.
Once all pieces are in the baking pan bake for 10 mins in pre-heated oven. Flip. Add a bit of sauce on each top each with cheese and bake for 10 mins more.
Serve with pasta and/or a nice salad, or make sandwiches.
This recipe might be possible to substitute catfish for the chicken. However if you try this, ease up on the level of violence needed.
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