Friday, May 21, 2010
Crispy Oven Fried Chicken Tenders....
So having toddlers means having to be creative when it comes to making meals. You want to make them the foods they like, but most importantly you want them to get the best nutrition. Jonathan has always been really good about eating his veggies and fruit...but for some reason beef and chicken have always been an issue. Personally I think it's a texture thing and he actually starting eat chicken in small amounts after he turned 22 months old.
Now that he is going to be 2 years old, the now asks...."Mommy Chicken...PLEASE!" How can a say no when he asks so nicely. LOL! I love the fact that I am able to give him a good source of protein without having to deep fry it to make it taste good.
The blend of cornflakes and breadcrumbs gives the chicken a nice crisp coating and a beautiful golden color. Say good bye to soggy chicken tenders and say hello to crunchy goodness. Happy cooking!
Recipe adapted from the "Skinny Comfort Foods" Cookbook
WHAT YOU WILL NEED:
4 egg whites
1/4 cup of 2% milk (I use skim)
6 (6oz each) skinless chicken breasts (cut into tender size or nugget size...whatever you prefer)
1/4 cup AP flour
1.5 cups finely crushed cornflakes (I put in it in a ziplock bag and then use my rolling pin to get a nice texture)
3/4 cup dry breadcrumbs
Butter flavor vegetable cooking spray
salt and pepper to taste
juice from one lemon
WHAT YOU WILL NEED TO DO:
Take you cut up chicken breast and season with salt, fresh ground pepper and lemon juice set aside and let marinate for 10-15 minutes with you prepare everything else.
Preheat oven to 400 degrees,
Line a baking pan with foil and spray with cooking spray set aside.
In a medium bowl beat egg whites, and milk together until blended.
Coat chicken breast with flour, dip in egg mixture, and then coat generously with cornflake and breadcrumb mixture.
Place coated chicken on your prepared baking pan and bake for 15 minutes on each side until chicken is browned and juices run clear.
Nutritional Information of 6oz of chicken... 387 calories, 5.4gm fat, 104.2mg of cholesterol, 44.8gm of protein, 36gm carbs, 557mg sodium