Buffalo Chicken Tenders
- Number of Servings: 12
Ingredients
- 12 ounces Chicken Breast - 1/4 cup Whole Wheat Flour- 1/2 cup Whole Wheat Panko Breadcrumbs- Garlic Powder (to taste)- Onion Powder (to taste)- Ground Salt (to taste)- Black Pepper (to taste)- Red Pepper (to taste)- 6 tbsp Egg Whites- Buffalo Sauce, Frank's Red Hot
Okay, we are going to create a culinary assembly line here. Prepare yourself with 4 bowls, a cutting board, and a knife.
Cut the chicken into 1 ounce chunks or nuggets. In the first bowl, place in a bowl and cover with hot sauce. Roll the chicken in the hot sauce so that it is completely covered. In bowl #2, place the flour and all of the spices (measurements are to your liking). In the third bowl, pour the egg whites. And in your 4th bowl pour the panko bread crumbs. You are going to be dipping your tenders in this exact fashion.
Start by taking a piece of chicken (it has hot sauce on it already), and rolling it into the flour and spice mixture, shake it so that excess falls off, now dip it into the egg whites, shake it so that excess falls off, now coat it with the bread crumbs, shake it again. Place on a non-stick or olive oil sprayed cookie sheet. Bake on 400 for 7 minutes. Flip the pieces of chicken, mist with olive oil, and cook for 7 more minutes. If chicken is not yet crispy, you make broil until desires texture.
Serving Size: Make 12, 1 ounce nuggets
Number of Servings: 12
Recipe submitted by SparkPeople user WAVEDANCER7.
Cut the chicken into 1 ounce chunks or nuggets. In the first bowl, place in a bowl and cover with hot sauce. Roll the chicken in the hot sauce so that it is completely covered. In bowl #2, place the flour and all of the spices (measurements are to your liking). In the third bowl, pour the egg whites. And in your 4th bowl pour the panko bread crumbs. You are going to be dipping your tenders in this exact fashion.
Start by taking a piece of chicken (it has hot sauce on it already), and rolling it into the flour and spice mixture, shake it so that excess falls off, now dip it into the egg whites, shake it so that excess falls off, now coat it with the bread crumbs, shake it again. Place on a non-stick or olive oil sprayed cookie sheet. Bake on 400 for 7 minutes. Flip the pieces of chicken, mist with olive oil, and cook for 7 more minutes. If chicken is not yet crispy, you make broil until desires texture.
Serving Size: Make 12, 1 ounce nuggets
Number of Servings: 12
Recipe submitted by SparkPeople user WAVEDANCER7.
Nutritional Info Amount Per Serving
- Calories: 60.1
- Total Fat: 0.8 g
- Cholesterol: 17.5 mg
- Sodium: 185.2 mg
- Total Carbs: 4.3 g
- Dietary Fiber: 0.6 g
- Protein: 8.1 g
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