Breaded Chicken on a Stick

Hi Everyone,

I want you to know I am not a chef, I just like to pretend I am one!  With that said I bring you tonight’s dinner.  It’s not fancy, it’s not pretty, but it’s fun, a little crazy and everyone, especially kids will love it.  I bring you my Breaded Chicken on a Stick!

Chicken on a Stick

Yup, Chicken on a Stick!  Kind odd sounding, but it works!  I got this idea when I was at Trader Joe’s.  They have a new chicken parm on a stick and I thought, hey that’s kind of a neat little appetizer.  Easy serving for a party, like the Super Bowl or for kids (I don’t recommend this for younger kids, unless you take the chicken off the stick), who like chicken fingers.  It’s a fun way to have your chicken!!  My Husband looked at them and was like, what is that?  I told him, and I think he thought I was weird!  But you know what?  He ate them, almost all of them!!  So it went over well in my house!  We dipped them in Franks Hot Sauce and Ranch Dressing, but it would also be great dipped in nacho cheese or marinara sauce!

Chicken on a Stick

To make them it is super easy!!!  I had two large chicken breasts, which were just shy of one pound, I cut them into strips, dipped in egg whites and then into whole wheat panko bread crumbs.  I took my bamboo skewers and put them right through the chicken.  It took less than 10 minutes to do this.  Than I placed them on a baking sheet with a baking rack and baked for 15 minutes.  If you do not have a baking rack, just flip them half way through cooking time.  They will turn out nice and crispy.  I could have probably breaded the chicken a little more, but when I was putting it together, it looked like it had enough bread crumbs.  So next time I may add a pinch more.   But I’ll be honest, panko bread crumbs make a nice crunchy breading for the chicken, but I like cornflakes better.  Cornflakes make a really nice  breading for baked chicken.  Just take the cornflakes and smash them with a rolling pin!!  They turn out perfect every time!  Here’s the chicken before I put them in the oven.  See they look breaded enough!

Chicken on a Stick

Breaded Chicken on a Stick
Nutrition Information
  • Serves: 10 Skewers
  • Serving size: 2 Skewers
Prep time: 
Cook time: 
Total time: 
A healthy, crunchy baked chicken served on a stick.
  • 1 lbs chicken breast, skinless boneless
  • ½ cup panko whole wheat bread crumbs
  • 1 egg white
  • 1 tbsp. water
  • ¼ tsp. smoked paprika
  • ¼ tsp. garlic powder
  • 1 dash cayenne pepper
  • ¼ tsp. oregano or parsley
  • 10 bamboo skewers
  1. Preheat oven 375F
  2. Line a baking sheet with aluminium foil and place a baking rack over the top and spray with cooking spray. If you do not have a baking rack, spray your aluminum foil with cooking spray; set a side.
  3. Add egg white and water in a shallow bowl, and whisk together with a fork; set a aside.
  4. In another shallow bowl add bread crumbs, smoked paprika, garlic powder, cayenne pepper and oregano; mix together; set aside.
  5. Cut the chicken into long strips, about ½" thick. (one chicken breast made 5 strips) Dip the chicken into egg whites, then dredge into the bread crumb mixture. Place the skewer through the middle of the chicken and place on prepared baking sheet. Prepare the rest of the chicken the same way.
  6. Bake in oven for 15 minutes or until chicken is fully cooked. If you are not using the baking rack, flip the chicken half through cooking time.
  7. Serve with hot sauce, ranch dressing or marinara sauce.
Calories per two skewers: 127.4, Fat: 1.8, Cholesterol: 52, Sodium: 80, Potassium: 10, Carbs: 5.6, Fiber: .08, Sugar: .02, Protein: 23

Here are a couple of my favorite breaded chicken recipes, that you maybe interested in.  These here are my Cornflake Breaded Chicken Breasts.  These were a huge hit with my family.  I make these all of the time and my Husband and Little Jenny love them!!!

Cornflake Breaded Chicken Fingers

These are my personal favorite Buffalo Chicken Fingers.  These are also made with cornflakes and Franks Hot Sauce!!  Mmmm, mmmm, mmmm!!!  LOVE this recipe!!

Buffalo Chicken Fingers

I just love appetizer night!  It’s a nice change-up from traditional dinners, plus I was craving protein! I have been eating so many salads, fruits and vegetables that I just needed some chicken!!!  Every once in a while my Husband and I like to have finger food night.  I grab whatever appetizers I have left in the freezer and cook them together for an interesting and fun dinner.  It’s a great way to use leftovers.  By the way I served  the Chicken on a Stick with Trader Joe’s potato samosa’s.  They weren’t to bad!  I’d buy them again and my Husband who doesn’t like Indian food liked them.  Which shocked me!!!

Well I hope you like tonight’s edition of Chicken on a Stick!  Something a little crazy to do with your chicken!  After all who doesn’t like to eat off a stick?

Have a great day!



P.S.  QUESTION:  What is your favorite food served on a stick????

Update:  Me again!  I just got an e-mail from Christy from Leap Fitness and she and Mike nominated my blog for Top 100 Health and Fitness blogs to watch in 2013.  I am truly honored to be nominated, considering that there are 99 other health and fitness blogs that are simply wonderful!  I know almost all of them and to have me up there with them is a big privilege for me!     If you would like to vote for Peanut Butter and Peppers, all you have to do is click on the photo below.  Just look for my name and click like.  No registration, signing up required, which is nice!!   Thanks everyone!!

Top 100 Nominee 200x281 (2)

Portion Control 6 Layer Taco Dip

Hi Everyone,

I feel great today! Things are back to normal. Working late hours throws off my whole schedule, but now I am back to my regular routine! For the past couple of days, we had dinner and lunches out and I am so happy to be home and make my own dinner. Funny how you miss cooking! I don’t mind being served food, but I was missing my creative side. So with all that said, I have a wonderful, fun, low-calorie, 6 Layer Taco Dip, just for you!

This dip is full of lots of fun flavors!  I layered with refried beans, my homemade guacamole, which I posted yesterday, Chobani Greek Yogurt, Salsa, Cheese and diced tomatoes.  The flavors come together wonderfully!

Every time I go to Trader Joe’s I see there 7 layer taco dip and I always want to buy it, but I know I couldn’t eat it all, well I probably could, but would feel to guilty, so I thought I’d serve my dip in little ice cream bowls, so it will get eaten and I was right!! Who can resist such a cute colorful dish?

Portioning the dip in glass bowls would be a great idea for a party!  That way everyone has their own portion and they can double dip without getting yelled at or get dirty looks.  Heck they could lick the bowl too!  :)

I love portion controlling my dip, that way I don’t go overboard on my dipping, you know it can sometimes be too easy to just keep eating it.  This portion makes about a cup, which may not sound like much, but trust me this is pretty filling!!  The calories for one of these little cups of Mexican heaven is under 200 calories!  You have to love that!!!

I also made homemade tortilla chips, which I liked, but to be honest my Husband didn’t like them at all.  I used mission corn tortilla shells, cut them into 6ths, sprayed them with cooking spray and sprinkled with salt and baked them on 400 degree oven for 10 minutes or until crispy.  They tasted good to me, but like I said he didn’t care for it.  However he likes fried tortilla chips and I don’t mind baked ones.

Off the subject of my tasty 6 Layer Taco Dip, today (Wednesday) was the first day I exercised all week, and boy was it hard to get back into to doing it.  I did Jillian Michaels No More Trouble Zone and that workout is so long.  It’s like 50 minutes of working out and 5 minute cool down.  My arms are so sore from it, which is a good thing.  I need a hard workout considering I ate so much bread and even had a chocolate mousse for dinner the other night.  Eck!!!  I have to be extra good this week, which I seem to be doing well so far, but it has only been a day.  I decided last week that I would really cut down on white sugar, which I did!  I didn’t have any added sugar last week!  :)  Funny I did eat a lot of berries though!!

Guess what, as I am typing this, my Husband is standing over me with a BIG bag of jellybeans telling me here’s the black one you like.  Here’s a coconut one and I’m putting them in my mouth.  I swear he purposely does this to me!  I have no control!  How do people do it?  Oh well, a couple of jelly beans won’t sabotage me!  :)

6 Layer Taco Dip
Nutrition Information
  • Serves: 4 servings
  • Serving size: 1 cup
Prep time: 
Total time: 
A healthy, delicious portion control Mexican 6 Layer Taco Dip filled with all your favorite Mexican ingredients. Perfect for serving at your next party.
  • 1 cup refried beans, fat free
  • 1 cup guacamole
  • 1 cup greek yogurt, plain, non-fat
  • 1 cup salsa
  • 1 oz Mexican Cheese, shredded
  • 1 tomato (100 grams), diced, seeded
  1. In 4 glass bowls about 1 cup in size, start to layer
  2. First layer:
  3. ¼ cup refried beans
  4. ¼ cup guacamole
  5. ¼ cup greek yogurt
  6. ¼ cup salsa
  7. ¼ oz (7 grams) cheese
  8. A few sliced of tomatoes
  9. Repeat 3 more times with other glasses.
  10. refrigerate until ready to serve
Calories per serving: 196, Fat; 7.3, Cholesterol: 3.8, Sodium: 534, Potassium: 347, Carbs: 21, Fiber: 6.6, Sugar: 2.2, Protein: 12.4

Well my friends, time for me to go.  Stop back tomorrow, I have a wonderful post that I can’t wait to share with you.  Here’s one hint, it’s a giveaway!!  And I’m giving away more than one!  That’s all I’m telling you!

Have a wonderful Thursday!!!!




2013 Superbowl and Chili

Restaurant Style Salsa

Hi Everyone,

I don’t know what has gotten over me the past couple of weeks, but I have been craving spice!  If you noticed lately my recipes include Buffalo Wing Hummus, Spicy Vegetarian Tacos, Crab Wontons with Rooster Sauce, Jalapeno Cheese Quick Bread plus the ton of hot sauce, peppers and onions stuff that I haven’t posted.  Well the fun doesn’t stop there!  Now I made the best, I’m not kidding, the best salsa ever!

If you like Chili’s salsa then you’ll love this!  At least that is what it reminds me of.  I got the recipe from Brown Eyed Baker.  I have been making this since I discovered it late last spring.  I make this quite a lot and this recipes makes alot, 6 cups to be exact!  Perfect for a party!

This recipe is so good I thought I should share it with you.  If you haven’t been to Brown Eyed Baker’s blog, you should go there.  Michelle makes the best foods!

Restaurant Style Salsa - Brown Eyed Baker


28-ounce can whole tomatoes (peeled) with juice
2 10-ounce cans Rotel (diced tomatoes with green chilies)
¼ cup chopped onion
1 clove garlic, chopped
1 jalepeño, quartered and sliced thin
½ cup cilantro
Juice from ½ a fresh lime
¼ teaspoon salt
¼ teaspoon granulated sugar
¼ teaspoon ground cumin

Add all ingredients to a food processor. Pulse until you get desired consistency (was about 10 pulses for me). Refrigerate for at least one hour, and then serve with your favorite tortilla chips.

*Note 1: This makes a large quantity so use at least an 11-cup food processor, or work in batches.

*Note 2: If you prefer a milder salsa, remove the seeds and membrane from the jalapeno before adding it to the food processor.

FYI – Instead of chopping the onions, jalapenos and garlic, I threw those in the food processor first to give them a chop, then I added the rest of the ingredients.  Oh, please make sure you have a big enough food processor.  Before I got my big one, I made this in my smaller processor and I spilled it everywhere.  Once I realized, I spooned it in a bowl before I dumped the rest in!

Makes 6 cups – serves 12

Calories per 1/2 cup:  28,  Fat:  0,  Cholesterol:  0,  Sodium:  425,  Potassium:  14,  Carbs:  5.8,  Fiber:  1.8,  Sugar:  3.5,  Protein:  1.2

Can you believe 28 calories for a half a cup?  I could just pour this in a cup and drink it, it’s just that good!!

I didn’t modify this recipe at all.  It is perfect just the way it is!!  You have to try this recipe!  This is one of my top requested recipes from my family.  I took a batch to work a couple of months ago and the whole 6 cups disappeared in two days between the 3 of us!

Think of all the things you could put this salsa in:  taco salads, nacho’s , enchiladas, eggs, burrito’s, taco’s, put on chicken with sauted peppers and onions (my favorite), 7 layer dip, mexican pizza, quesadilla’s, warmed tortilla shells, hamburgers, hot dogs oh I could go on and on, but you get the point.

With all this food talk, I’m getting hungry!  Time for me to go make dinner, yah, I’m thinking chicken nacho’s for tonight, after all it’s fend for yourself night!  Have a great day!  Oh remember were still in the playoffs, yah 49r’s, so make the salsa for the big games!!  See ya tomorrow!!