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Crispy Baked Chicken

Crispy Baked Chicken


Author: Juliana Sampaio Recipe Type: Entrée | Cuisine: American Serves: 3
Total Time: 80 | Prep Time: 60 | Cook Time: 20

Ingredients

  • 1/3 cup reduced-fat buttermilk
  • 1/4 teaspoon paprika
  • 12 oz raw boneless, skinless chicken tenders (about 10 pieces)
  • 1/3 cup plain bran cereal
  • 1/3 cup panko breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper, to taste

Instructions

  1. Place buttermilk and paprika in a large sealable plastic bag and mix well.
  2. Add chicken to plastic bag and coat completely. Seal and refrigerate for at least 1 hour.
  3. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.
  4. Using a food processor or blender, grind bran cereal into breadcrumb-like texture and pour into a large bowl.
  5. Add panko breadcrumbs, grated parmesan cheese, garlic powder, and onion powder. Add salt and pepper to taste.
  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.
  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

Serving Size: 3 Calories: 249
Fat: 5g
Saturated Fat: 2g
Carbohydrates: 18g
Dietary Fiber: 5g
Protein: 32g
Sodium: