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Healthy Whole Grain Toasted-Coconut Breaded Chicken

Meagan Maritato
5 from 1 vote
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner
Cuisine American, Hawaiian
Servings 8
Calories 245 kcal

Equipment

  • 1 large baking dish
  • 3 small bowls
  • 1 small skillet
  • Measuring cups
  • 1 whisk
  • 1 plastic bag or container if you are marinating your chicken
  • measuring spoons

Ingredients
  

  • 2 lbs Boneless, skinless chicken breasts
  • Cooking spray
  • 1 tbsp Minced garlic (I use pre-minced garlic in water as a shortcut–you can also use 3-4 fresh cloves)
  • 1 tbsp Lime juice (fresh or bottled)
  • 1 tbsp low-sodium soy sauce
  • 2 tsp low-sodium soy sauce
  • 1 14oz can Lite coconut milk
  • ½ tsp Red pepper flakes, divided
  • 1 egg, beaten
  • ¼ cup Lite mayonnaise
  • ¾ cup all-purpose flour
  • Salt
  • Black pepper
  • 1 cup Sweetened coconut flakes
  • ¾ cup Whole grain Panko breadcrumbs

Optional

  • low-calorie or no-calorie sweetener, such as stevia

Instructions
 

  • Reserve ½ cup of the coconut milk for the dipping sauce. Pour into the saucepan. Then, add soy sauce, lime juice, ¼ tsp red pepper flakes, garlic, and remaining coconut milk to a plastic bag or sealed container. Shake the bag lightly to combine.
  • Cut chicken breasts into tender-sized strips.
  • Add chicken to the bag. It is optional to marinade overnight or for a few hours.
  • To the first bowl, add the flour and remaining ¼ tsp of red pepper flakes. Mix to combine. In the second bowl, add the egg. In the third bowl, add the breadcrumbs, coconut flakes, a pinch of salt and a few grinds of fresh black pepper (more if you prefer). Mix to combine.
  • Remove the chicken strips from the bag or container and discard the marinade. Roll each piece in the flour, then the egg, and finally the coconut breadcrumb mixture. Repeat for remaining pieces of chicken.
  • Place the chicken in the greased baking dish. Add a few more grinds of black pepper and a pinch of salt on top of the chicken. Bake the chicken for about 30 minutes, or until the internal temperature reaches 165 degrees Fahrenheit.
  • As the chicken is baking, prepare your dipping sauce. Add the ¼ cup of lite mayonnaise to the coconut milk in your saucepan. Whisk frequently over low heat for 10-15 minutes, until mixture is heated and begins to thicken. Remove from heat. Optional: whisk in ½ to 1 tsp of low calorie sweetener if you prefer a sweeter dipping sauce.
  • Chicken should be crispy and coconut breading should be a golden brown color. Pour the dipping sauce into small dishes and serve immediately. Enjoy!

Notes

Prepare your marinate and chicken strips the night before so they can soak overnight.

Nutrition

Serving: 1gCalories: 245kcalCarbohydrates: 20gProtein: 28gFat: 5g
Keyword Healthy Whole Grain Toasted-Coconut Breaded Chicken
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