Oven-Baked Crispy Chicken Tender with Coleslaw

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Oven-Baked Crispy Chicken Tender with Coleslaw calories by ingredient


Introduction

Cornflakes give oven-"fried" chicken the crunchy crust, without the fat of frying. Cornflakes give oven-"fried" chicken the crunchy crust, without the fat of frying.
Number of Servings: 4

Ingredients

    For the Chicken:
    2 cloves of garlic
    1/4 tsp dried thyme
    1 bay leaf
    2 tsp salt
    1/4 tsp red pepper flakes
    1/ cup nonfat buttermilk
    1 pound chicken tenders
    3 cups cornflakes, crushed to medium crumbs
    nonstick cooking spray

    For the coleslaw:
    10 oz broccoli slaw mix
    2 tbls thinly sliced onion
    2 tbls shredded fresh basil
    2 tbls shredded fresh mint
    1 tbls low-fat sour cream
    1 tbls nonfat buttermilk
    1 tbls rice vinegar
    2-3 dashes hot pepper sauce
    1/8 tsp salt
    1/8 tsp pepper

Directions

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.