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Add a photoThese chicken tenders come out crispy and tasty without all the fat.
Ингредиенты
- 1 pound boneless, skinless chicken tenders/tenderloins
- 1 cup fat-free buttermilk
- 3 cups crispy brown rice cereal (You can use any brand you like, but Rice Krispies is always a good choice.)
- 1 teaspoon kosher salt
- 2 teaspoons smoked paprika
- 1/8 teaspoon white pepper
- Cooking spray
Инструкции
- Place the chicken tenders in a shallow baking dish. (You won’t have quite as many chicken tenders as you see pictured. I doubled the recipe for personal reasons.) Pour the buttermilk over the chicken tenders and make sure that they are well coated in the liquid. Cover the dish tightly with plastic wrap and refrigerate for at least 2 hours. (Feel free to let them marinate overnight if you’re a planner!)
- Once your tenders have marinated, remove them from the fridge and pre-heat the oven to 375 degrees. Spray a wire rack with cooking spray, place it on top of a baking sheet and set aside. (Note: Depending on the size of your rack, you may need to use two, or bake the chicken tenders in batches.)
- Pour the crispy brown rice cereal into a shallow bowl or baking dish. Use your hands to lightly crush the cereal. You don’t want to pulverize the rice, but you do want to break it up into smaller pieces so that it will stick to the chicken more easily. Add the paprika, salt and white pepper to the cereal and mix to combine.
- Now it’s time to coat your chicken fingers. I like to form an assembly line by placing the chicken tenders/buttermilk dish next to the crispy rice mixture, followed by the prepared wire rack.
- Remove the tenderloins from the buttermilk one at a time, shaking lightly to remove any excess liquid. Place each tender in the crispy rice mixture and use your hands to press the cereal onto the chicken. You want each tender to be thoroughly coated, people.
- Place the coated tenders on a wire rack and mist with cooking spray. (I like to use an olive oil spray, but any old spray will work.)
- Transfer the chicken tenders to the oven and bake for 11 minutes. Carefully remove the tray from the oven, flip the chicken fingers over and mist again with cooking spray. Return them to the oven and bake for another 11 minutes until the chicken is cooked through and the tenders are golden brown.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 315g | |
| Recipe makes 4 servings | |
| Calories 837 | |
| Calories from Fat 173 | 21% |
| Total Fat 19.29g | 24% |
| Saturated Fat 4.26g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 49mg | 16% |
| Sodium 1166mg | 49% |
| Potassium 558mg | 16% |
| Total Carbs 134.31g | 36% |
| Dietary Fiber 2.6g | 9% |
| Sugars 3.63g | 2% |
| Protein 27.59g | 44% |
