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4 from 2 votes

Outback’s Blooming Chicken Recipe

Unlike original versions of both the Bloomin’ Onion and the Blooming Chicken, this lightened up version ensures you get all the flavor without the fat and calories.
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes
Servings: 4 people

Ingredients

  • 2 large chicken breasts approximately 700g or 700g tenderloins
  • 1 egg
  • 60 grams all purpose flour
  • 30 grams cornstarch/cornflour
  • 125 ml milk
  • 1 tbsp white vinegar
  • 1 tsp cayenne
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • 1 tsp sweet paprika
  • 1 tsp ground coriander seeds
  • 1 tsp dried oregano
  • 1 tbsp olive oil
  • For the sauce:
  • 125 g plain fat free Greek yogurt
  • 1 tbsp light tomato ketchup
  • 1 tsp worcestershire sauce
  • 1 tsp garlic powder
  • 1 tsp cayenne
  • 1 tsp salt
  • 1 tsp black pepper

Instructions

  • Pat the chicken dry and place the breasts on a flat surface. Place a hand flat on top and cut horizontally thorough the center of each breast to form two approximately even pieces that are still attached by the center.
  • Place each breast between two sheets of baking paper or plastic wrap. Pound gently with a heavy rolling pin or meat tenderiser until about the thickness of your little finger. Slice each breast into three pieces.
  • In one bowl place the vinegar and milk, whisk lightly and leave 5 minutes. Add the egg and whisk again.
  • Prepare a second bowl of mixture of the flour, cornflour and spices.
  • Take each piece of the chicken and dredge in the flour mixture, turning to coat fully. Shake gently to remove any excess flour then place into the egg mixture, turning to coat. Place again in the flour mixture, making sure the whole piece is covered with the flour mix.
  • Place the filet on a piece of baking paper and repeat with other pieces of chicken.
  • Cook the chicken pieces for 5-6 minute on a deep frypan over a medium-high heat in a tablespoon of oil.
  • Flip and cook other side 3-4 minutes then remove to a paper towel to drain any excess oil.
  • Alternately, you can spray the coated chicken pieces with olive oil spray and cook them for 12-15 minutes in the air fryer.
  • To make the sauce: mix everything together and season with salt and pepper and a squeeze of lemon juice. Sprinkle Blooming chicken with salt and slice before serving.

Notes

  • Makes 4 Servings 
  • 4 WW points per serving

Nutrition

Serving: 226g | Calories: 301kcal | Carbohydrates: 6.8g | Protein: 30g | Fat: 16g | Saturated Fat: 3.9g | Cholesterol: 129mg | Sodium: 428mg | Potassium: 4.3mg | Sugar: 4.1g | Calcium: 19mg | Iron: 1mg