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August 30, 2005
Chicken Strips Makeover
A favorite of kids, teens and even adults, breaded chicken can be a nutrition nightmare. Depending on what is used for breading and how it is cooked, chicken strips can be loaded with fat and calories. With a little time and creativity, you can make a healthier version of this American favorite.
Basic Chicken Strips
2 Chicken breasts, skinless, cut into strips
1 cup corn flakes, crushed
Seasonings of choice
½ cup 1% or nonfat milk
1 Egg white
Preheat oven to 400 degrees. In a shallow bowl, beat the egg white with a whisk and mix with the milk. In another bowl, add seasonings to the crushed corn flakes. If you like spicy, mix in spices like chili powder and paprika. If you like savory, use spices like oregano and garlic and herb. Dip chicken strips into milk mixture and then into the cereal. Press cereal into the chicken to help it stick. Place coated chicken strips onto a baking sheet coated with cooking spray. Spray chicken strips with cooking spray. Bake for 20 mins, turning once during cooking. Dip cooked chicken strips into ketchup or honey mustard sauce.
Or try one of these recipes from Cooking Light.
Chicken Strips with Blue Cheese Dressing
Pair this fiery entrée with cool, crunchy carrot and celery sticks.
CHICKEN:
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
1/2 cup all-purpose flour
1/2 teaspoon paprika
1/2 teaspoon ground red pepper
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound chicken breast tenders
1 tablespoon canola oil
DRESSING:
1/2 cup fat-free mayonnaise
1/4 cup (1 ounce) crumbled blue cheese
1 tablespoon red wine vinegar
1 teaspoon bottled minced garlic
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
To prepare chicken, combine buttermilk and hot sauce in a shallow dish. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (through salt) in a shallow dish. Dip chicken in buttermilk mixture, and dredge chicken in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove from pan. Set aside, and keep warm.
While chicken cooks, prepare the dressing. Combine fat-free mayonnaise and next 5 ingredients (through black pepper) in a small bowl. Serve with chicken strips.
Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)
NUTRITION PER SERVING
CALORIES 281(28% from fat); FAT 8.7g (sat 2.6g,mono 3.2g,poly 1.5g); PROTEIN 30.8g; CHOLESTEROL 77mg; CALCIUM 101mg; SODIUM 771mg; FIBER 1.3g; IRON 1.9mg; CARBOHYDRATE 18.4g
Golden Nuggets
We think Chicken Boy would approve the use of Engilsh muffins for sturdy, substantial crumbs, but he probably wouldn't object if you substituted firm, hearty bread. It's not as if he can talk or anything.
1/2 cup low-fat buttermilk
1 tablespoon fresh lemon juice
1 teaspoon dried Italian seasoning
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
1 pound skinned, boned chicken breast, cut into 1/2-inch strips
2 cups fresh English muffin breadcrumbs (about 2 muffins)
1/3 cup grated Parmesan cheese
Cooking spray
Combine first 6 ingredients in a zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 30 minutes, turning occasionally.
Preheat oven to 375°.
Combine breadcrumbs and cheese in a bowl. Remove chicken from bag and arrange on a sheet of wax paper. Sprinkle chicken evenly with 1 cup breadcrumb mixture. Turn chicken, and sprinkle with remaining breadcrumb mixture. Arrange chicken strips on a baking sheet coated with cooking spray. Bake at 375° for 30 minutes or until golden brown.
Yield: 4 servings (serving size: about 4 chicken strips)
NUTRITION PER SERVING
CALORIES 262(16% from fat); FAT 4.8g (sat 2.2g,mono 1.4g,poly 0.6g); PROTEIN 32.8g; CHOLESTEROL 71mg; CALCIUM 207mg; SODIUM 674mg; FIBER 0.2g; IRON 2.3mg; CARBOHYDRATE 19.9g
Posted by Lisa at August 30, 2005 12:31 PM
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