Oven Fried Chicken Tenders – Virtual
Servings
2Serving size
about 4 ounces chickenThis recipe can easily be multiplied and leftovers (if you have any) make great sandwiches.
Serve with Honey Mustard Dressing
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Ingredients
| 8 ounces Boneless, skinless chicken breast |
| 1/2 cup Whole Wheat Classic Style Breadcrumbs (or gluten-free breadcrumbs) |
| 1 1/2 Tbsp. Cheese, parmesan, grated |
| 1/4 tsp. Garlic powder |
| 1/4 tsp. Onion powder |
| 1/8 tsp. Salt |
| 1 to taste Black pepper |
| 1 large Egg(s) |
| 3 Tbsp. All purpose flour or garbanzo flour |
Instructions
Gather all ingredients and equipment.
Place the chicken breast between two pieces of cling wrap.
Gently pound the thick end of the chicken breast with a meat mallet or the bottom of a small skillet until it is uniform thickness (about 1/2 inch thick).
Cut into strips about 1/2 inch wide.
Place the breadcrumbs, parmesan, garlic powder, onion powder, salt, and pepper in a bowl and toss gently until well blended.
Place the egg in a second bowl and whisk until frothy.
Place the flour in a third bowl.
Place a cookie sheet or large skillet in the oven and preheat to 400°F.
When the oven is hot, dredge the chicken strips in the flour until well coated.
Transfer the floured chicken to the egg and toss gently to coat.
Next, place the chicken in the bowl with the breadcrumbs and toss to coat. Press the breadcrumbs onto the chicken strips.
Place on the cookie sheet and bake for 15 to 20 minutes. Turn every five minutes.
Serve with dipping sauce.
Serve this recipe with one of these starch side dishes.
Honey Mustard Dressing
Mix all ingredients. If the dressing is too thick add a small amount of milk to thin. Chill for at least an hour.
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Serve this recipe with one of these vegetable side dishes.
Barbecue Sauce
Gather all ingredients and equipment. Mix all ingredients together in a blender and chill overnight.
Caesar Salad
Place the garlic, Worcestershire sauce, pepper, lemon juice, mustard, honey, parmesan cheese, and yogurt in a blender or mini-chopper and process until smooth. Chill for at least 2 hours. Rinse the lettuce, drain, and dry in a salad spinner or patting gently with paper towels. Slice the lettuce crosswise and…
Cajun Barbecue Sauce
Mix all ingredients together and chill overnight before using.
Cole Slaw
Place celery seed, flour, dry mustard, granulated sugar, egg yolk, cayenne pepper, salt and milk in a blender. Blend on low while slowly adding the vinegar. Transfer contents of blender to a sauce pan and heat over high heat, whisking continuously. As the sauce heats, check the temperature with a…
Green Bean and Mushroom Salad
Place the water in a large stock pot over high heat. When the water boils reduce the heat to a simmer and add the green beans. Cook for ten minutes, stirring occasionally, until the beans are slightly tender but not mushy. Remove and place in a large bowl of ice…
Iceberg Wedge Salad with Blue Cheese Dressing
Place the lettuce on a plate and top with the pecans and blue cheese dressing.
Mushroom Salad
Whisk the olive oil together with the mustard, vinegar, sour cream, milk, salt and pepper. Add the orange zest. Chill. When ready to serve, slice the mushrooms very thin. Toss together with the dressing. Serve on top of the romaine leaf.
Smoky Barbecue Sauce
Place the ketchup, maple syrup, preserves, lime, water, hot sauce, salt, chili powder, paprika and pepper together in a bowl. Whisk until smooth.
Sweet Chipotle Barbecue Sauce
Place the chilies, ketchup, maple syrup and chicken stock in a blender or mini-chopper and puree until smooth. Heat the canola oil over medium heat and add the garlic and red onion. Cook gently for about ten minutes until the onion just begins to turn brown, then add the chipotle…
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Special Diet Information
Click on the icon for information.
Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
These chicken fingers are fantastic and well worth a little time to make your own. Mostly because you will save a lot of saturated fat and sodium, but these actually have a bit of fiber that you won’t find at the fast food joints. Even better, it is real food and not chicken that has been ultra-processed.
You also have control over the flavor of your chicken strips by choosing the herbs and spices that you put in the breading. Adding a bit of mustard or tomato sauce to the eggs is another way to get a different flavor too. For example, a bit of tomato paste along with dried oregano and dried basil instead of the rosemary gives you a tomato sauce flavor. Or try Dijon mustard and some tarragon.
The two hands technique will speed your breading. Use one hand to dip the chicken strips in the flour and then the egg. Transfer the strip to the breadcrumbs and use your other hand to pat on the crumbs. This keeps one hand fairly clean by keeping it out of the egg mixture – so the breadcrumbs stick to the chicken and not your fingers.