Low Cal Dinner: Baked (Mock Fried) Chicken with Mushroom Sauce and a Side Salad (Total Calories: 510)

I’m turning a new leaf.

I want to do life well and I want to become the healthy and strong person I’ve always wanted to be.

A huge part of that is taking control of my cooking and eating choices for the first time in my life. As a wife and mother of three young children, I want to make these changes now – before my kids are old enough to fight me in the process.

Tonight’s experiment was a WIN! I had an intense craving for fried chicken, but I didn’t want to waste my workout, so I decided to make a baked version, mock fried chicken, if you will. It was DIVINE! Crunchy, flavorful, healthful, and oh, so satisfying!

Here’s what you’ll need…

For the chicken:

  • 1-2 pounds of boneless, skinless, thin-sliced chicken breast (4-5 fillets)
  • 2 Eggs
  • 5 TBS spelt flour
  • 3 TBS almond meal
  • 1/2 TBS golden roasted flax seeds
  • 1 Tsp garlic powder
  • 1.5 Tsp kosher salt
  • 1/2 Tsp garlic powder
  • 1/8 Tsp ground black pepper
  • 2 TBS extra virgin olive oil (as a non-stick coating for the pan)

For the mushroom sauce:

  • 1 TBS butter
  • 7-8 button mushrooms, chopped, stems removed
  • 1.5 C heavy whipping cream
  • about 2 Tsp of kosher salt (or to taste)
  • about 1 Tsp ground black pepper (or to taste)

Let’s get started!


  • Preheat oven to 375 degrees Fahrenheit
  • Prepare a baking sheet with tin foil (optional but saves you having to wash it) and 2 TB extra virgin olive oil (use fingers to spread it evenly across entire surface of pan)
  • Beat two eggs in one bowl
  • In a separate bowl, stir all the dry ingredients from the chicken recipe together until fully combined


  • Dredge each breast fillet, first in the egg mixture, then in the dry ingredient mixture
  • Arrange breaded breast fillets on pan at least 1-inch apart
  • Bake for 25-30 minutes (depending on your desired doneness level)
  • Switch your broiler on to HIGH and broil breast fillets for 5-7 minutes to develop a crispy crust


While the chicken is broiling, make the mushroom sauce:

  • Clean and remove the stems from 7-8 button mushrooms
  • Chop mushrooms into 1/8 – 1/4 inch cubes
  • Heat 1 TBS butter in saucepan on medium heat
  • Sauté mushroom until their liquid starts to drain out (about 3 minutes)
  • Add salt and pepper to taste (I used about 2 Tsp of kosher salt and about 1 Tsp ground black pepper)
  • Increase heat to medium-high and sauté mushrooms until the liquid in the pan cooks off (about 3 minutes), stirring intermittently
  • Add 1.5 C heavy whipping cream and stir until fully combined
  • Test flavor for additional seasoning (if needed)
  • Reduce heat to low and simmer until sauce thickens (about 3 minutes)
  • Drizzle over chicken and prepare to be in HEAVEN!


My side salad is 2 C Romain leaves, 1 serving (1.5 TBS) homemade Hidden Valley buttermilk ranch dressing (from packet), and 1 TBS grated parmesan romano cheese (I get mine from Trader Joe’s).

This meal has a total calorie count of 510 calories and is O, SO YUMMY!

Happy eating!

Until Next Time My Friends,

S. Taylor

The Taylor of All Trades





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