Crispy Chicken Tenders

By Barbara Day, M.S., R.D., C.N.

This is one of my grandkids favorite recipes  and their parents and their grandparents, love it as well. The recipe makes 2 servings so if you want to serve more people, you had to do the math and make larger portion to dip the tenderloins in. Any leftover tenders I use in salads.

Per Serving:  405 calories, 47 grams protein, 7 grams of fat, 44 grams of CHO,  10 grams of fiber,  960 mg sodium.

 Preparation Time: 15 minutes Bake Time: 20 minutes

Serves:  2 serving; 6 pieces each

 Ingredients

  • ½  cup all-purpose flour
  • ½  tsp garlic salt
  • ¼  tsp salt
  • ¼  tsp black pepper
  • 4 dashes paprika
  • 2/3 cup Fiber One cereal
  • 2 tbsp grated Parmesan cheese
  • 4 tbsp liquid egg substitute
  • 4 tbsp fat-free milk or fat-free half & half
  • 6 (4 –oz total) skinless, chicken breast tenderloins, trimmed of gristle
  • Nonstick cooking spray

Instructions

Preheat oven to 375 degrees.  In a small dish, stir together flour, garlic salt, salt, pepper and paprika.  Using a blender or food processor, grind cereal to a dry bread crumb consistency and place in a separate small dish; stir in cheese.  Place the egg substitute in a third dish and the half and half in a fourth small dish.  Dip each tenderloin in half and half and then in the flour mixture, coating well.  Repeat.  Next dip each  tenderloin in egg substitute, followed by the cereal, coating well.  Place tenderloins on a baking sheet coated with cooking spray.  Spray tenderloins lightly with cooking spray; bake 10 minutes.  Turn tenderloins over and coat again with cooking spray.  Bake for an additional 8 – 10 minutes, or until chicken is cooked through and no longer pink, and cereal coating looks crisp.  Serve with your favorite dipping. sauce.  

Shopping List

  • all-purpose flour
  • garlic salt
  • paprika
  • Fiber One cereal
  • grated Parmesan cheese
  • liquid egg white substitute
  • fat-free milk or half & half
  • 4 –oz skinless, chicken breast tenderloins
  • Nonstick cooking spray

Tips: This recipe easily doubles or triples to serve more people.  Chicken tenderloins can be found in the fresh meat case or freezer section, alongside other cuts of chicken.  You can also choose to cut a fresh chicken breast into strips.  Cook extras, and reheat in a toaster oven.  Serve one or two in a bun for a delicious chicken strip sandwich or wrap in a whole-wheat tortilla with shredded lettuce and a light dressing for a quick chicken wrap.

From What Do I Eat Now?  Patti Geil, MS, RD, FADA, CDE and Tami A. Ross, RD, LD, CDE. ISBN-13: 978-1-58-040313-9.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.     

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