• This is SO awesome Karla. When I have a craving for buffalo wings (my biggest nemesis), we do just as your picture shows except we put some Frank’s Red Hot in with the egg beaters. Make a little H3 Bleu Cheese or even Feta Dill (sans the Italian dresisng) and you have a healthy dip. Aside from the higher sodium in the red hot sauce, it is a great alternative to fried buffalo wings! PS, we did onion rings this way too! YUM!

    From Lyle Orr
    February 25, 2012

  • That is perfect! I love those ideas!

    From Karla Williams
    February 25, 2012

  • Imagine some thin strips of chicken breast done with the red hot and then served on a salad! Sounds like lunch to me!

    From Lyle Orr
    February 26, 2012

Adding A Little Crunch

Breading a protein provides more flavor and texture to a normal dish. Here at H3, we choose to 100% avoid any frying. The breading procedure below provides a “fried illusion”.  When a protein is breaded properly then baked, it will deliver a lot of satisfaction and only a few additional calories.

Panko is a Japanese breadcrumb with a coarser texture. We commonly use this breadcrumb at H3 for its crunchy texture. On the other hand, whole wheat flour and all purpose flour will create a very thin breading.  When using flour, mix 1/2 whole wheat and 1/2 all purpose—you will benefit with more fiber and protein but won’t notice the strong wheat flavor often formed with using all whole wheat flour.

Step 1: Set up your mise en place: protein, egg beaters and bread crumbs or panko. Add more flavor by adding seasonings to your breadcrumbs such as dried basil, onion powder or dried oregano.

Step 2: Dip protein into egg beaters, then breadcrumb mixture and shake any excess breadcrumbs off.

*HINT: Use one hand for the dry mixture while dipping and one for the wet mixture. It will help keep your hands from becoming breaded themselves.*


Step 3: Bake protein at 375° F until desired doneness.

Step 4: Enjoy with your favorite sauce and vegetables.

*You can also bread your favorite vegetables. Try breading zucchini, they will turn into magical zucchini fries.*

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