Healthy Crispy Oven Fried Chicken Tenders

healthy-crispy-oven-fried-chicken

Hi! Are you impressed with my blogging lately?? Me too.  Are you also impressed with the creative name I gave this chicken?? Me too.

The truth is I had to include both healthy and crispy in the name, because they are key discriminators for this recipe. I should have also included the words ‘fast’ and ‘easy.’ Oh, and ‘fun.’

I literally just threw this together last night, so I didn’t do any exact measuring or recipe analysis.  Yes, recipe analysis is a thing. But I HAD to blog about it because we really enjoyed it and it was so easy.

Recipe

  • 1 package boneless skinless chicken tenders
  • ~ 2 cups crushed corn flakes or panko bread crumbs
  • ~1/2 teaspoon salt, pepper to taste
  • 1 cup low fat buttermilk
  • Barbecue sauce or Ranch for dipping

Start by marinating the chicken tenders in buttermilk. You can do as little as 30 minutes, or as long as over night.  Season them with S&P too.

Preheat the oven to 400 degrees.  Pour the crushed corn flakes or bread crumbs into a shallow bowl, and mix with S&P.  I preferred the corn flake crumbs (crushed them in a food processor, but you can buy them as crumbs too), and my husband preferred the panko.  Line a large rimmed baking sheet with aluminum foil.  Place a cooling rack on top of the sheet (this allows the bottom to crisp up too).  Spray the rack with Pam.  Coat the buttermilk-marinated chicken in corn flake or bread crumbs, and place them on the rack.  Spray the chicken with nonstick spray (or olive oil).  Bake for 25 minutes.

Serve with dipping sauces, or put them on a salad with avocado and ranch (that’s what I did!).  If you have kids, they would LOVE these.  We don’t have kids, but we have John.  He made a kid’s meal out of his.

 

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1 Comment

  1. Modestic - January 28, 2015

    Yum! I also make this with (gluten free) pretzels crushed for the coating. Delish!

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