Friday, December 5, 2014

Spicy Baked Chicken Tenders

I heard you were looking for a healthy fried chicken...

Here is the answer!  You can also use this as a replacement for hot wings!  (The recipe is very easily adapted without the extra heat, but it's SO good with it). 

Instead of frying in oil and butter, it just takes a minuscule amount of cooking spray or coconut oil spray.  It's honesty a lot easier, as well.  It takes away all the frying and draining and oil removal process. 

I used whole grain bread crumbs for this particular recipe but you could easily replace those with your own homemade bread crumbs, or gluten free variety. Whatever you have on hand.  I hope you enjoy these as much as I do!  For a super kid friendly dinner, pair up with this amazing Cauliflower Mac N Cheese.  Great way to get vegetables into your kids bellies! 

I hope you enjoy! 

Spicy Baked Chicken Tenders 

2 large chicken breasts cut into tenders (about 3 oz each)
1/4 cup whole wheat flour 
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon chili powder
2 egg whites
2 tablespoons hot sauce (I used Sriracha)
1/4 cup whole wheat bread crumbs

Preheat oven to 375. Spray cooking spray on a baking sheet lined with parchment paper or tin foil.

Place flour, garlic powder, onion powder and chili powder on a plate and mix well
Add egg whites and sriracha to another plate and mix well
Pour bread crumbs into a third plate
Dip the chicken in the flour, shake excess off. DIp in egg white/hot sauce mixture then roll into bread crumbs. Place on cookie sheet. When all the tenders are on the baking sheet, spray lightly with cooking spray and place in the oven for about 25-30 minutes. Turn the broiler on in on your oven for 1-2 minutes to get the tops browned before removing. 

Tips- Use some Greek Yogurt to make some Ranch Dipping Sauce without all the fat and calories! 

(21 Day Fixers- I counted 3 tenders as 1 red, 1 yellow)

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