Crusted Chicken Strips
We made over the perrenial kid's favorite (chicken nuggets!) by swapping in more wholesome ingredients. These chicken strips were rolled in whole wheat flour and whole wheat bread crumbs (instead of their white counterparts) and baked instead of fried. These swaps increase the fiber and vitamin content and reduce the overall fat included in these kids' favorites.
1/2 cup whole wheat pastry
2 Tbsp. water
1/2 tsp. EACH sea salt and black pepper
1/4 tsp. garlic powder
2/3 cup whole wheat breadcrumbs, plain
14 oz. chicken breast, boneless, skinless
Natural cooking spray
Preheat oven to 375⁰.
In a shallow bowl, add flour.
In a second shallow bowl, whisk egg, water, salt, pepper, and garlic powder.
In a third shallow bowl, add breadcrumbs.
Cut chicken into 16 strips.
Dip chicken strips into flour, then egg mixture, and then breadcrumbs.
Place strips on baking sheet. Spray both sides with cooking spray.
Bake for 18 minutes, or until minimum internal temperature of 165⁰.
Double the batch and freeze for another lunch or serve as an easy weeknight dinner. To freeze, arrange the breaded chicken tenders on a baking sheet and freeze until hard (1 to 2 hours). Then place in a re-sealable freezer bag or container and store in freezer for up to 1 month.