4.09.2012

All-Bran and Panko Bread crumb Chicken Tenders


In the quest for better eating habits around the house we have been reading a lot of Hungry Girl recipes and blog posts. This one was a winner at our small super bowl get together. I love Chicken tenders as much as the next person and their fried goodness is just heavenly. Yet this recipe is seeking to take the fat away but still have the crunch. This is also a creative recipe where we didn't have everything but made it work. Modifications were made from the original and this recipe not only easy on the fat but easy on the wallet!

Ingredients

Batter
3-5 Boneless skinless chicken breasts flattened slightly and cut into strips.
1 cup reduced fat buttermilk (Which we almost NEVER have so we make our own!)
       *Make your own: Add one tbl of White Vinegar OR Lemon Juice to a
        measuring cup. Add Fat free Half and Half until it reaches the 1 cup
        measure. Let stand for 10 min and you should see curdling.*
1/2 tsp paprika

Breading
1 cup panko bread crumbs
1 cup all bran flakes blended
1- 2 tbls dry onion soup mix (Again we NEVER have this!)
     * Make your own: 1tsp garlic powder, 1 tsp onion powder, 1 1/2 tsp dried
        parsley, 1 tsp turmeric and 1 tsp pepper. Add 1 tsp of finely chopped Leeks
        or Celery.

Directions

1. Mix the Buttermilk with Paprika in a baking dish or bowl.
2. Place chicken in the mix and let it marinate for at least 1 hour. *For better results let it sit for 3-6 hours*
3. Mix the Breading ingredients in another container. Spray down two baking sheets with Non-stick spray.
4. Preheat oven to 375 degrees
5. Create an assembly line: Take one chicken strip from the marinade and shake off excess. Then place it in the breading and coat evenly. Place it on the baking sheet and repeat until all chicken is finished.
6. Spray the tops of chicken with non-stick spray and put the chicken in the oven and bake on one side for 10 min then carefully flip with Tongs and bake for another 10.
7. Turn on your broiler to High and adjust rack to the top. Place chicken tenders under the broiler for 2-3 min until it looks more crispy. Flip the chicken and repeat. Watch the the broiler carefully!


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