Thursday, June 11, 2009

Post #134: "Eat More Chicken" Unfried Chicken Tenders

Before he left for the motherland to work, my hubby laid down the law. He would like grilled chicken and green beans 24/7 when he returns. Okay, so it was more like a request. On second thought, a plea. He not merely wants it for one dinner or one night a week. He wants it every day, every night. The grilled chicken dinner that is...

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

7 comments:

Gabe said...

Will of iron my butt. I'll give you the metabolic luck though.

Chicken sounds good. Did you make green beans with it?

Gonna give the recipe to my cook. Bet he screws it up and throws a bunch of unhealthy junk in it.

Donna-FFW said...

Chicken sounds fabulous. I love that you used whole wheat flour and panko!! Perfect twist on a wonderful meal!

5 Star Foodie said...

Oven fried is great! The chicken tenders sound delicious with panko crumbs!

Leslie said...

These look so great! We love fried chicken but hate chicken skin, so this is the perfect solution!

Cheryl said...

That looks yummy, I need to loose about that much weight!

pigpigscorner said...

I love baking instead of frying. Less mess and tastes just as good!

Life with Kaishon said...

I need to lose that many pounds. Oh, it makes me so sad to think of....

These sound yummy though!