Wednesday, 14 January 2015

Oven Fried Chicken


Serves 1

1 large chicken breast
1 cup bran flake cereal
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
Dash salt and pepper
1 tablespoon mayonnaise

1: Preheat oven to 190 degrees celsius. 

2: Line a baking sheet with foil and set a rack above.

3: Crush the cereal in a food processor or chopper. In a bowl mix crushed cereal with all the other dry ingredients. Place in a shallow dish or ziplock bag.

4: Put the mayonnaise in a small dish and using a cooking brush, brush onto chicken then coat the chicken with the crushed cereal mixture. Place chicken on wire rack and bake 35-40 minutes.

Low Carb Protein Bars


Makes 6 bars

1/2 cup of VitaFibre syrup (1/3 cup heated/2 tablespoons room temp)
3 scoops of whey protein
1/2 teaspoon of baking soda
2 tablespoons of coconut flour
2 tablespoons of stevia
1 tablespoon of extra virgin coconut oil
Dash of salt

1: Combine all dry ingredients in a bowl and mix. Take a smaller non-stick pan and spray it with some non-stick spray of your choice. Take the 1/3 cup of VitaFiber and 1 tablespoon of coconut oil and bring to a light boil.

2: Combine dry ingredients with the heated VitaFiber mix. Mix well until it becomes a crumby texture. Add in the 2 tablespoons of room temperature VitaFiber. Mix more. It will clump more. Move mixture to a large plastic baggy.

3: Knead the mixture together until it becomes a mold-able block. Keep working with it until it no longer falls apart. It may take a bit to get used to, but eventually it will come together.

4: Take a piece of greaseproof paper. Lay down a little coconut flour. Remove mixture from baggy. Press any extra ingredients into the base. Fold in half and press it out so it becomes cohesive without lines.

5: Work with the bars until they are the shape you would like! I like mine in bars or squares. This recipe makes 6 bars. Store at room temperature or in the fridge, depending on what you put in them.

You can add so many different things to these! Have fun!

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