Time-Out Chicken Tenders
Source of Recipe
Ali and Jack
Recipe Introduction
Healthy Cooking with Joe Montana!
List of Ingredients
vegetable oil spray
1 cup dry whole-wheat breadcrumbs
4 large egg whites
1 1/2 pounds boneless, skinless chicken breast strips
1 tablespoon garlic powder
1 teaspoon dried basil, crumbled
1 teaspoon dried marjoram, crumbled
1 teaspoon dried thyme, crumbled
1 teaspoon dried parsley, crumbled
1 teaspoon dried savory, crumbled
1 teaspoon ground mace or nutmeg
1 teaspoon fresh ground black pepper
1 teaspoon onion powder
1 teaspoon sage, rubbed or crumbled
1/2 teaspoon cayenne (optional)
barbecue sauce (see Barbecue Dip recipe on the website listed below.)
honey mustard sauce (see Honey Mustard Dip recipe on the website listed below.)
Recipe
1. Preheat oven to 500 degrees. Spray a large, nonstick baking sheet with vegetable oil spray.
2. Place breadcrumbs on a sheet of waxed paper. Whisk egg whites in a shallow bowl until foamy. Place herb mixture in small bowl.
3. Using a meat mallet, gently pound chicken strips to 1/3-inch thick.
4. Make herb mixture: combine garlic powder, basil, marjoram, thyme, parsley, savory, mace or nutmeg, black pepper, onion powder, sage, and cayenne well.
5. Sprinkle chicken strips with herb mixture, roll them in breadcrumbs, then dip in egg whites. Return chicken to breadcrumbs to re-coat, then shake off excess and place on prepared pan.
6. Bake chicken in oven for five minutes. Turn strips over with a spatula and continue to bake for another 5 minutes until just cooked through.
7. Serve on a platter with homemade Barbecue and Honey Mustard dips.
Calories 177 g; fat 3.67 g; carbohydrates 11.88 g; protein 22.72 g; cholesterol 52.05 mg; sodium 192 mg
*Healthy Food Tip* Avoid frying in oil, butter, or margarine with these baked tenders.
|
|
member logon
