Once upon a time, my hubby lost 85 pounds by strictly eating grilled chicken with grilled beans AND running 7-10 miles a day, every day! Now, I can not really help him all that much with the running. I can encourage him to run, but not run for him, just with him. I can, however, cook lighter fare. I used to you know, back in the day. Nowadays, I just cook what I fancy and try to stay active and eat smaller portions.
That is me with a will of iron and some metabolic luck.
He needs a little more help than that. Hey, we all work differently.
Still, grilled chicken every night? Hhhhmmmm, maybe I can sneak in a little variation.
Here is what I came up with.
|From Grown up Chicken tenders|
Loving From the Oven Chicken Tenders
1.5 lbs of cut up chicken tenders (I cut defrosted chicken breasts into strips)
salt and pepper (a.k.a S&P)
2.5 tbs seasoning salt
1/2 cup whole wheat flour
1/2 cup all purpose flour (a.k.a AP flour)
1 large egg
3/4 cup of lowfat milk
2 cups of panko crumbs (not bread crumbs!)
optional add in's- grated Parmesan cheese, Italian seasoning, chili powder, etc...
In one bowl, combine flours, seasoning salt, and desired amount of S&P. In another bowl, combine egg and milk. In another bowl, add panko bread crumbs (to this bowl you can also add 1/4 cup grated Parmesan cheese, 2 tbs Italian seasoning, or 1/2 tsp chili powder for extra flavor).
Place defrosted chicken tenders into flour mixture. Coat tenders with flour and shake off excess. Then, dunk floured tenders into egg wash. Lastly, coat moistened tenders with panko crumbs (be sure to press chicken into the crumbs).
Bake chicken tenders on a greased baking sheet at 400F for 17-23 minutes. Panko crumbs take longer to brown than regular bread crumbs, but they add the desired "crispy" factor of fried chicken skin.
Once tenders are done, sprinkle with garlic salt, extra S&P, or Parmesan cheese. Garnish with dried or fresh parsley. Let sit for a few minutes before serving.
This recipe will deliver a light, crispy, fresh tasting tender.
Nothing says I love you like loving from the oven!
Next up: low fat coffee crumb cake