Popcorn chicken from the oven, not the deep fryer

Popcorn chicken is a perfect snack -- crunchy, bite-sized and seriously addictive. Too bad it's deep-fried, or you could eat it all the time.

Damage to Gabor Bros. is estimated at more than $150,000, Layton city officials said.The key to this crunchy munchy miracle is an oven-frying technique that uses only a misting of oil to get a perfect golden crunch. You start with bite-sized chunks of boneless, skinless chicken breast, the same as most takeout restaurants.The final step before baking is to spritz the chicken with olive oil cooking spray, which will help brown and crisp the chicken.Start to finish: 30 minutes (10 minutes active)Firefighters traced the blaze to the kitchen, where flames were extending from the floor to the ceiling and up through the roof, Bitton said. The blaze was so big, firefighters from Layton and nearby Kaysville were summoned to help extinguish it.Heat the oven to 450 F. Coat a large baking sheet with cooking spray.ILLINOIS - A quick-thinking restaurant employee saved his place of business when he manually activated a kitchen-hood fire suppression system to extinguish a grease fire, sound an alarm, and notify the fire department. The system complied with UL 300.The chicken pieces get coated in a zesty blend of Dijon mustard and fat-free egg whites. If you like, you could toss in some cayenne pepper or even your favorite blend of fried chicken seasonings.Add the chicken pieces to the egg white mixture and toss to coat. A few pieces at a time, transfer the chicken to the breadcrumbs and toss to thoroughly coat.Olive oil cooking spray2 tablespoons Dijon mustardNutrition information per serving (values are rounded to the nearest whole number): 143 calories; 11 calories from fat; 1 g fat (0 g saturated; 0 g trans fats); 49 mg cholesterol; 10 g carbohydrate; 22 g protein; 0 g fiber; 339 mg sodium.2 large egg whites-- Ben WinslowFirefighters believe the blaze was ignited by a deep fryer that was mistakenly left on. To make matters worse, Bitton said, the hood system over the fryer in the 1950s-era building was undersize and its fire suppression system was inadequate for the size of the fire."It was mainly contained to the kitchen area," Bitton said. "The roof, we did have to open it up in different sections."2 cups Panko (Japanese-style) breadcrumbs1/2 teaspoon saltThis super-low-fat oven-frying method always yields golden, crunchy, guilt-free results. You also can use it to make healthy chicken nuggets and fingers, as well as crunchy chicken, pork or fish fillets.Bake for 15 minutes, then use a spatula or tongs to flip the chicken pieces. Continue baking until golden brown and no longer pink at the center, another 5 to 10 minutes. Serve hot.

Nutrition information per serving (values are rounded to the nearest whole number): 143 calories; 11 calories from fat; 1 g fat (0 g saturated; 0 g trans fats); 49 mg cholesterol; 10 g carbohydrate; 22 g protein; 0 g fiber; 339 mg sodium.

Author: Jim Romanoff