Chicken Tenders DiSpirito
Chef Rocco DiSpirito shows how to make this Southern favorite Chicken Tenders, without the fat. Your family will love this recipe, and it totes well to pot lucks, lunches at work, picnics in the park, and road trips. No one doesn’t love chicken fingers.
Servings: 8
Calories: 198kcal
Chef Rocco DiSpirito shows how to make this Southern favorite Chicken Tenders, without the fat. Your family will love this recipe, and it totes well to pot lucks, lunches at work, picnics in the park, and road trips. No one doesn’t love chicken fingers.
Ingredients
- 2 pounds chicken tenders
- 1 quart buttermilk (reduced calorie)
- 2 cup whole wheat breadcrumbs
- 1 cup cornstarch
- 2 teaspoons paprika
- 1 tablespoon organic seasoning salt
- 1 teaspoon organic seasoning salt (yes, that's 1 T and 1 t total)
- 1 tablespoon ground pepper
- 1 pinch cayenne pepper
- 4 whole egg whites (beaten to soft peaks)
- Olive Oil (or similiar) Cooking Spray
Instructions
- Soak chicken tenders in refrigerator in buttermilk, for 6 hours or overnight.
- Drain and blot dry with paper towels to remove excess buttermilk.
- Preheat oven to 350 degrees.
- Spread breadcrumbs on a cooking sheet and bake the crumbs, alone, until they are golden brown. Stir frequently, and watch carefully so they don't burn.
- Beat the 4 egg whites to soft peaks and set aside.
- Increase oven heat to 450 degrees.
- Combine cornstarch, paprika, seasoning salt, pepper and cayenne in a large dish, and mix well.
- Dredge the drained chicken in the seasoned starch.
- Dip the now-coated tenders into the beaten egg whites.
- Dip the tenders in the breadcrumbs to fully coat.
- Arrange the tenders on a foil lined baking sheet. Lightly spray the tenders, on both sides, with cooking spray. Lightly season with salt, if desired.
- Bake for 12-15 minutes until the outside is crispy and chicken is just cooked through.
Video
Spa Index Kitchen Notes
A good substitute for the breadcrumbs, is ground Wasa Crisps or Panko.
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Nutrition
Serving: 2 Tenders | Calories: 198 kcal (10%) | Carbohydrates: 19 g (6%) | Protein: 19 g (38%) | Fat: 5 g (8%) | Cholesterol: 46 mg (15%) | Sodium: 352 mg (15%) | Fiber: 2 g (8%) | Sugar: 3 g (3%)
Photo credit Nicole at Prevention RD. Nicole, a Registered Dietitian, has made this recipe many times. Visit her blog to see her various presentations of this comfort food favorite. NBC’s BIGGEST LOSER program is conducted at the Biggest Loser Resorts.