Sunday, May 30, 2010

From a new take on the KFC Double Down chicken sandwich

And yet another internet find!

The freakish Double Down at KFC has 540 calories, with more than HALF of those calories coming from fat. There are 32 grams of fat in that thing! Aside from the fried chicken patties (a.k.a. the "bread"), there's cheese, creamy sauce, AND bacon! As for the Grilled Double Down? Oddly, that one isn't much better, with 460 calories and 23 grams of fat. If you really want to kick a craving, here's how to faux-fry your way to Double Down town...

Start with two 3-oz. raw boneless skinless lean chicken breast cutlets, pounded to 1/2-inch thickness. Grind up 1/2 cup original Fiber One cereal in a blender or food processor, and season to taste with some chicken grill seasoning. Dip your cutlets in fat-free egg substitute, and then coat 'em in the seasoned cereal crumbs. Cook over medium-high heat in a skillet sprayed with nonstick spray until done (about 4 minutes per side). Meanwhile, mix up some fat-free mayo with a little ketchup, Dijon mustard, and a dash of cayenne pepper; that's your sauce. Cook up a slice of extra-lean turkey bacon (or thinly sliced center-cut bacon), and break it in half. Now spread a little sauce on top of those faux-fried chicken cutlets, and top one with a half-slice of reduced-fat Jack cheese. Put the bacon over that, followed by the other half-slice of cheese. Put the other cutlet on top with the sauced-side down. Heat the whole thing in the skillet, pressing down with a spatula, until the cheese melts. Mmmmm!

Your swap will have around 340 calories, 8g fat, and 14g fiber. For a "grilled" version, just skip the cereal and egg, and season your chicken directly with the grill mix -- that'll have about 270 calories and 7g fat. Not bad!!!

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