Diabetic, Heart Healthy
Serves 6
Ingredients
-
1/4 cup hot sauce
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1/2 cup low fat buttermilk
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1 1/2 lbs chicken tenders (about 3 oz each)
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2 egg whites
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1/4 cup whole wheat flour
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1/2 cup whole wheat bread crumbs
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1 tsp paprika
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1/2 tsp cayenne pepper, or to taste
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1/8 tsp black pepper
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Fat-free blue cheese dressing (optional)
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Celery stick (optional)
Preparation
- Preheat oven to 400°. Place a wire rack on a rimmed baking sheet.
- In a small bowl, whisk together hot sauce and buttermilk until combined. In a large, shallow dish, arrange chicken tenders in one layer. Top with hot sauce mixture and toss to coat chicken evenly. Cover and marinate in the refrigerator for 30 minutes.
- In a shallow dish, whisk egg whites until frothy. In another shallow bowl, combine flour, bread crumbs, paprika, cayenne and black pepper.
- Dip chicken tenders in egg whites, then roll in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated chicken tenders on wire rack on baking sheet. Lightly spray with oil cooking spray.
- Bake for approximately 15 minutes, turning halfway through cooking, or until juices run clear.
- Serve chicken tenders with blue cheese dressing and celery sticks, if desired.
Nutrition Facts
Serving size:
- 1 chicken tender
Per Serving:
Carbohydrates: 8g
Fiber: 2g
Protein: 34g
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Date Last Reviewed: February 6, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Jane Schwartz, RDN, CLT
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