Thursday, October 10, 2013

No Fry Chicken Tenders for Under 100 Calories 3 points +

Have you heard the news lately about chicken fingers/ tenders at fast food restaurants?  If not check out the article here.  They are made out of some very nasty stuff, including 50 percent skeletal muscle.  Eeek!  I'm sure you can find some decent frozen ones in the super market but at least you know now, to be sure to check out the label!  But, these ones are so easy, you really won't save too much time buying the frozen ones and these ones you know exactly what goes into them! 

  • 1 1/2 lbs boneless skinless chicken breasts or breast tenders
  • 1 1/2 cups panko breadcrumbs
  • 1 tsp. oregano
  • 2 tsp. garlic powder
  • 1 tsp. smoked paprika
  • 1/2 tsp. cayenne
  • 1/2 tsp. kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 eggs
  • 1/2 cup flour

Preheat oven to 350F. Prepare a baking sheet by covering it with foil and lightly spraying with cooking spray. Set aside.
In a small bowl or shallow dish, season the flour with salt and black pepper, and lightly beat the eggs in another shallow dish. In a third shallow dish, combine panko breadcrumbs with oregano, garlic, paprika, cayenne, salt, and pepper.
If using chicken breasts, prepare by putting one breast in between two layers of plastic wrap. Pound to an even thickness of approximately 1/2 inch. Remove plastic and slice into strips.
Dredge tenders in the flour to coat, shaking off any excess flour. Dip the floured chicken tenders into the egg and then coat the chicken tenders with the breadcrumb mixture. Arrange on baking sheet. Repeat with remaining strips.
Bake chicken tenders for 12-15 minutes, or until golden brown, flipping once part way through the cook time.
Serve with your favorite sauce.
Calories for approx. 3 oz of chicken tenders 98  Weight watchers 3 points+

Adapted from Love and Olive Oil

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