Get Superbowl ready with heart health in mind!
Enjoy Buffalo wings flavor without Buffalo wings fat. Try these spicy chicken tenders marinated in buttermilk and hot sauce for a tasty, low-fat crowd pleaser!
Recipe:
Serves 6
Ingredients:
- 1/4 cup hot sauce
- 1/2 cup low fat buttermilk
- 1 1/2 lbs chicken tenders (about 3 oz each)
- 2 egg whites
- 1/4 cup whole wheat flour
- 1/2 cup whole wheat bread crumbs
- 1 tsp paprika
- 1/2 tsp cayenne pepper, or to taste
- 1/8 tsp black pepper
- Fat-free blue cheese dressing (optional)
- 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:
- Calories: 189
- Fat: 2g
- Saturated Fat: 1g
- Cholesterol: 66mg
- Sodium: 365mg
- Carbohydrates: 8g
Fiber: 2g
Protein: 34g
Copyright 2016-2023 © Baldwin Publishing, Inc. Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.
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
Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.
No information provided by Baldwin Publishing, Inc. in any article or in any Health eCooks® video, recipe, article and/or other Health eCooks® product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health eCooks® video, recipe, article and/or other Health eCooks® product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.