Wednesday, June 1, 2011

TVP breaded chicken

In our low carb quest, Jeff asked me to figure out how to make fake fried chicken.  Since I couldn't use flour, bread crumbs, or corn flakes, I had to get creative.  Enter TVP.  TVP is not only super cheap (about 50 cents a serving), but it is a create substitute for many things.  I usually use it in tacos or chili, but today I used it as a breading.  Since it is made from Soy, you should know this meal is really protein heavy.  In fact, we will be having fruit and veggies for the rest of the day.  TVP has no flavor, so make sure you season it well!!!

You will need:
1/4 cup of dry TVP
1 tbsp italian seasoning
1 tsp salt
1 tsp garlic powder
1 tsp pepper
1/4 tsp red pepper
1 chicken breast per 2 people
egg whites in a carton (or 2 egg whites)

Butterfly your chicken.  Place your hand on top of the chicken breast and gently slice through the thickest side of the chicken.  Try to keep the knife in the center of the breast.  Make sure you don't go through the other side.  Gentle pressure and careful cutting will make sure you don't cut through your hand.  You did it right if you can fold open your chicken into one giant, thinner breast.

Add the TVP, italian seasoning, salt, garlic powder, pepper to a grinder, food chopper or blender (I used a magic bullet).  Pulse the mixture until you have the constancy of fine bread crumbs.  Pour the mixture in a shallow dish.

Heat a skillet over medium heat.  Add enough olive oil to thinly cover the bottom of the pan.  Pour about 1/4 cup of the egg whites in another shallow dish.  Dip both sides of the chicken in the egg whites.   Dredge each side of the chicken in the TVP mixture.   Place the breaded chicken in the pan.

Let the chicken cook 3-5 minutes per side.  It should be golden brown when you flip it.  If your pan is too hot the TVP will burn.  If it is too low, it will be soggy.

After browning both sides, place the chicken on a cooling rack on top of a cookie sheet.  Top with your favorite cheese for a chicken parmesan type meal.  I used gouda, which is why it looks funny.  It didn't melt well, but it tasted good.  Mozzarella would have worked better.  Place in the center of the oven with the broiler on low.  The broiler will melt the cheese, and the extra cooking time will make sure your chicken is done in the center.  If this is your first time using your broiler, check it often.  Broiler can = burning.  

Top with your favorite tomato sauce or pico de gallo.  

That's for dinner!

1 comment:

  1. I used TVP as a coating to make chicken fingers. My adult son likes things spicy, so I added hot sauce to the beaten egg, and pepper flakes to the crumbs. I baked half the batch, and shallow fried the rest. They both turned out well, but the fried ones were better. Very cool way to 'bread' chicken or shrimp!