KFC: TWISTER

SAVE: 245 CALORIES, 28 G FAT, 6 G SAT. FAT

You may recognize this recipe from the cover of this book. It’s interesting to remember that during the photo shoot, when we first saw this wrap through the lens of the camera, I was worried that it was going to look more like a salad with a little bit of chicken in a tortilla. I really wanted it to come across that the chicken pieces are big and juicy and that this dish is not just a lot of rabbit food. The food stylist explained that the tomato slices made the photo “pop,” and then he kindly remade it for me. Immediately, I could see that he was right. That gorgeous red tomato outlined the chicken perfectly.

I mentioned in the acknowledgments section of this book that without the help of so many people, I still would not be sleeping and you would not be holding this book in your hands. This is one of the prime examples of behind-the-scenes talent that contributed to this book. And boy am I grateful to every person who contributed.

½ tablespoon unbleached or all-purpose flour

¼ teaspoon ground black pepper + additional for sprinkling

¼ teaspoon salt + additional for sprinkling

1⁄8 teaspoon onion powder

2 boneless, skinless chicken breast tenders (1¼ ounces each)

Olive oil spray

1 egg white

1 teaspoon fat-free milk

¼ cup + 1 tablespoon panko (Japanese bread crumbs)

1 burrito-size (10") low-fat flour tortilla

1 tablespoon KFC Twister Sauce

¼ cup shredded iceberg lettuce

2 slices tomato (1⁄8" thick)

IN a resealable plastic bag, combine the flour, ¼ teaspoon pepper, ¼ teaspoon salt, and the onion powder. Shake to mix well. Add the chicken. Shake to completely coat the chicken with the flour mixture. Place in the refrigerator for at least 10 minutes.

Preheat the oven to 475°F. Lightly mist a nonstick baking sheet with oil spray.

In a small bowl, combine the egg white and milk. Beat with a fork until smooth. Place the panko on a small sheet of waxed paper set next to the bowl.

Dip one of the chicken tenders into the egg-white mixture, being sure to coat completely. Allow any excess egg-white mixture to drip off. Dip into the panko to coat completely. Repeat dipping a second time into the egg-white mixture and the panko. Place on the reserved baking sheet. Continue with the second piece of chicken. Place, not touching, on the baking sheet. Lightly mist both sides with oil spray. Season to taste with salt and pepper.

Bake for 5 minutes. Carefully flip the chicken. Bake for 4 to 6 minutes, or until the breading starts to crisp and the chicken is no longer pink inside.

Meanwhile, preheat a large nonstick skillet over medium heat. Place the tortilla in the skillet. Heat for 1 to 2 minutes per side, or until warm.

Starting at the 9 o’clock position on the tortilla, spread the sauce in an even strip (about 3" wide) running across the tortilla, leaving about 1" bare at the end of the strip.

Top the sauce-covered area evenly with the lettuce, tomato, and chicken. Fold the bare end over the filling ingredients. Roll the tortilla tightly, finishing it seam-side down on the plate. One end of the wrap will remain open.

MAKES 1 SERVING

425 calories, 29 g protein, 55 g carbohydrates, 10 g fat, <1 g sat. fat, 4 g fiber

Original KFC Twister: 670 calories, 27 g protein, 55 g carbohydrates, 38 g fat, 7 g sat. fat, 3 g fiber

DRIVE-THRU Want a Twister on a whim? Bread a few batches of the chicken and freeze it before baking it. When you’re ready for your Twister, pop the frozen chicken into a preheated 475°F oven for 5 to 7 minutes per side.

Keep the Twister Sauce stored in your refrigerator, and you’ll be able to assemble the wrap in minutes.