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





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

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