Tag Archives: spicy

Wendy’s Clone

Back when I didn’t put that much thought into what I was eating, I would eat a lot of Wendy’s . . . specifically their Spicy Chicken Sandwich. I ate lots of them. Even now, I still get a craving every once in a while. But since too many preservatives give me a headache, I have to keep my distance.

I once bought a cookbook that has (healthy) copycat recipes of quite a few fast food favorites. When I saw there was a version of Wendy’s Spicy Chicken in it, I was beyond excited. Since Corey also loves their Spicy Chicken Sandwich and he often prefers junk food to home cooking, I consider it a small victory that he loves this version as well. It is so incredibly good. It will (almost) make you forget about the original.

Wendy’s Spicy Chicken Sandwich Clone (makes 2 sandwiches) – adapted from Fast Food Fix: 75 amazing recipe makeovers of your fast food restaurant favorites

2 tsp. flour
1 tsp. cornstarch
1/2 tsp. paprika
1/2 tsp. cayenne pepper
1/2 tsp. salt
pinch of garlic powder and turmeric
6 oz. boneless, skinless chicken breast
2 egg whites
2 tsp. fat free milk
7 T. panko bread crumbs
black pepper

In small resealable plastic bag, combine the flour, cornstarch, paprika, cayenne, salt, garlic powder, and turmeric. Shake to mix well. Add the chicken. Shake to completely coat the chicken with flour mixture. Place in refrigerator for at least 10 minutes.

Preheat oven to 350 degrees. Spray nonstick baking sheet with cooking spray.

In a small, shallow bowl, combine the egg whites and milk. Beat with a fork until smooth. Place the panko on a small sheet of waxed paper. Dip the chicken into the egg white mixture, making sure to coat completely. Dip into panko to coat completely. Repeat dipping into the egg white mixture and panko crumbs. Place on baking sheet. Season both sides to taste with black pepper.

Bake for 6 to 8 minutes per side, or until the breading is crisp and chicken is no longer pink inside.

Serve on bread and with toppings of your choice. I use lettuce and low fat mayonnaise. Yum!

I served the sandwich with some roasted asparagus drizzled with barbecue sauce. I may not be wearing green, but I have green on my plate. Happy St. Patrick’s Day!

What is your favorite food from a fast food restaurant?

To Run or Not to Run??

The last time I ran was about 2 1/2 weeks ago. It’s not that I’m completely lazy. I developed a Runner’s Knee (self-diagnosed) and I stopped. Even the elliptical hurt. Believe me, it hurt emotionally as well. I thought that time off was just what I needed. Believe it or not, I still maintained healthy eating during this time (except for a couple of weekend trips here and there 😉 ) and I even lost a couple of pounds. So except for the fact that I felt really lazy by taking the time off, I felt pretty proud of myself for taking care of myself for the first time in a long time. Last year, when I sprained my ankle while running, I didn’t do so hot. I had to take about six months off from running and all exercise and let’s just say that I gained a considerable amount of weight from the bingeing that occurred.

Today was my first attempt at running again. I haven’t felt knee pain in several days. I felt great. My husband and I dragged ourselves out of bed at 6:00 am to take our dog for a run. The warm-up walk was fine. However . . . the second I started running, I felt it. It started as a dull ache behind my knee that I thought I could run through. Then it turned into a burning pain that I knew was a sign I had to stop. I wasn’t even going that fast. Not that I go that fast normally (I am a very slow runner). But I was definitely taking it easy today. So basically, I had to slow down to a walk and stop the running altogether. It was very frustrating, to say the least. Honestly, I kind of hated my knee and the sport of running at that very moment. I am thinking that I may just give it up altogether. Running, that is. Maybe that is the injury talking. I have had awesome moments running. But really . . . maybe I don’t have the joints for it. I kind of feel like a quitter saying it, but I really am thinking about taking up an exercise that has a little less impact.

When I got home, a little aspirin to help with the pain and I was feeling much better. I did manage some Pilates this morning. I am thinking about doing that on a regular basis. Even though I didn’t work up a sweat, the exercises I was doing definitely made me work my core and lower back. And no pain in the knees! I plan on doing some more cardio later to really work up sweat. After the food I ate this weekend, I need to sweat!

Breakfast wasn’t anything special: just good old bacon and eggs. I really need to find a way to make those healthier. Does anyone have any tips for that? I guess I could make an omelet with veggies or just add some fruit to the side.

Lunch was my favorite! I had some leftover meatloaf from last night.

check out those red peppers and that parsley!

I made the meatloaf into a sandwich. I stuffed it into a small pita with some ketchup. Yummy!

such a big sandwich . . . and tasty!

For dessert, I had a pear which I haven’t had in forever. I forgot how good they were!

And here is that recipe for the meatloaf that I promised. It is so good. I love the addition of the turkey sausage. That is my own little twist. It just adds some moisture and a nice little punch of flavor besides just ground beef.

Turkey Sausage and Ground Beef Meatloaf

8 oz. lean ground beef (90% lean)
2 links lean Italian turkey sausage (hot is best, but you can use mild if you don’t like spicy)
1/4 c. chopped onion
1/4 c. chopped green or red pepper
1/2 c. Panko bread crumbs
1 egg white
garlic powder, oregano, and parsley to taste (I usually don’t measure, but do it the Rachel Ray way and throw in big palmfuls of the seasonings in there)

Mix all ingredients well, making sure to remove the casings from the sausage. Shape into 9 x 5 inch loaf pan sprayed with nonstick cooking spray. Bake at 375 degrees for 35 to 40 minutes or until no longer pink. Makes 4 generous servings.

Tonight for dinner, my husband and I actually had some cod that we bought at the Farmer’s Market this weekend. Honestly, we do not eat a lot of fish. I am not usually a fish person and mu husband usually just eats it fried (actually, so do I). So I haven’t had any type of fish besides shrimp or tuna in quite a while. But I’m trying to be a bit more adventurous in my eating. I need to mix it up!

And how we cooked the cod was so easy. My husband just sprinkled it liberally with some Cajun seasoning and then (genius that he is) he sprayed the fillets with some I can’t believe it’s not butter spray. I love that stuff. Then we baked them for about 15 minutes. The fish was so tasty, moist, and flavorful. The cajun seasoning also made it spicy. I’m not sure if you’ve noticed a theme yet, but I like things on the spicy side. 😉 Even though I am not a fish person, I will definitely make this again.

As you can see, we paired it with some brown rice and corn. The fish was so tasty that I didn’t even need ketchup. Yay!

Also had a great evening workout on the elliptical and now I am relaxing with my husband while watching Master Chef. Love that show!