Achieve fried-chicken without frying. Why try it? Baking cuts down on oil and unhealthy fats while giving you a dish as close to fried chicken as possible. Enjoy with coleslaw, sweet potato "fries", three-bean salad, easy corn and bean salad or other favorite sides.
Ingredients
Buttermilk
- ⅓ cup, reduced-fat
Paprika
- ¼ teaspoon
Chicken
- 12 oz raw boneless, skinless chicken tenders (about 10 pieces)
Bran-cereal
- ⅓ cup plain bran cereal
Panko
- ⅓ cup panko breadcrumbs
Parmesan
- ¼ cup grated parmesan cheese
Garlic-powder
- 1 teaspoon
Onion-powder
- 1 teaspoon
Salt-and-pepper
- to taste
Instructions
Step 1
Place buttermilk and paprika in a large sealable plastic bag and mix well.
Step 2
Add chicken to plastic bag and coat completely. Seal and refrigerate for at least 1 hour.
Step 3
Preheat oven to 375 °F . Spray a baking sheet with nonstick spray and set aside.
Step 4
Using a food processor or blender, grind bran cereal into breadcrumb-like texture and pour into a large bowl.
Step 5
Add panko breadcrumbs, grated parmesan cheese, garlic powder, and onion powder. Add salt and pepper to taste.
Step 6
One at a time, remove raw chicken tender from plastic bag, give it a shake to remove excess buttermilk, coat it evenly in the crumb mixture, and lay it flat on the baking sheet.
Step 7
Bake in the oven for 10 minutes on each side, or until all sides are crispy and chicken is cooked through.
Notes
This recipe can be enjoyed at Stage 4 of the bariatric surgery post-operative diet.
Enjoy these chicken tenders with your favorite side salad or steamed vegetables!
Nutrition Information
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