Oven-Baked Crispy Chicken Tender with Coleslaw
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
For the Chicken:2 cloves of garlic1/4 tsp dried thyme1 bay leaf2 tsp salt1/4 tsp red pepper flakes1/ cup nonfat buttermilk1 pound chicken tenders3 cups cornflakes, crushed to medium crumbsnonstick cooking sprayFor the coleslaw:10 oz broccoli slaw mix2 tbls thinly sliced onion2 tbls shredded fresh basil2 tbls shredded fresh mint1 tbls low-fat sour cream1 tbls nonfat buttermilk 1 tbls rice vinegar2-3 dashes hot pepper sauce1/8 tsp salt1/8 tsp pepper
1. Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil and spray lightly with cooking spray. Set aside.
2. FOR THE CHICKEN: In a medium bowl, combine the garlich, spices, and buttermilk. Add the chicken and turn in marinade. Cover and refigerate 1 hour.
3. FOR THE COLESLAW: In a large bowl, combin the slaw mix, onion, and shredded herbs. In a seperate smaller bowl, whisk together the sour cream, buttermilk, vinegar, hor pepper sauce, salt, and pepper. Pour the dressing over the vegetables and toss to coat.
4. Place the cornflakes on a plate. Drain the chicken tenders. Coat them with the crushed cornflakes and place on prepared baking sheet. Bake for 15 minutes at 400 degrees.
Number of Servings: 4
Recipe submitted by SparkPeople user MGLENN1978.
2. FOR THE CHICKEN: In a medium bowl, combine the garlich, spices, and buttermilk. Add the chicken and turn in marinade. Cover and refigerate 1 hour.
3. FOR THE COLESLAW: In a large bowl, combin the slaw mix, onion, and shredded herbs. In a seperate smaller bowl, whisk together the sour cream, buttermilk, vinegar, hor pepper sauce, salt, and pepper. Pour the dressing over the vegetables and toss to coat.
4. Place the cornflakes on a plate. Drain the chicken tenders. Coat them with the crushed cornflakes and place on prepared baking sheet. Bake for 15 minutes at 400 degrees.
Number of Servings: 4
Recipe submitted by SparkPeople user MGLENN1978.
Nutritional Info Amount Per Serving
- Calories: 254.3
- Total Fat: 2.5 g
- Cholesterol: 68.6 mg
- Sodium: 929.8 mg
- Total Carbs: 27.4 g
- Dietary Fiber: 3.6 g
- Protein: 30.9 g
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