Whole grain crispy chicken strips

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Whole grain crispy chicken strips

4.4 of 5 (21)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 235.8
  • Total Fat: 2.3 g
  • Cholesterol: 67.4 mg
  • Sodium: 126.6 mg
  • Total Carbs: 8.7 g
  • Dietary Fiber: 2.8 g
  • Protein: 29.0 g

View full nutritional breakdown of Whole grain crispy chicken strips calories by ingredient
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Number of Servings: 4

Ingredients

    1/3 cup whole wheat flour
    Salt and ground black pepper
    1 pound boneless, skinless chicken breasts cut lengthwise into 1/2-inch wide strips
    1/3 cup milk
    1/3 cup grated Parmesan
    1/2 cup oats
    3/4 teaspoon garlic powder
    3/4 teaspoon onion powder (substitute any spices you like, I use Montreal steak spice)

Directions

Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray.

In a shallow dish, combine flour and 1/2 teaspoon each salt and black pepper.
Place milk in a separate shallow dish.

In a third shallow dish or resealable plastic bag, combine parmesan, oats, garlic powder, onion powder. (I whizz this in the food processor for a few pulses) You can also add any spices you like here - sometimes we add some Italian seasoning, other times some chili powder if we feel like spicy, etc.

Dip chicken into flour and turn to coat.

Dip flour-coated chicken into milk and then transfer chicken to oat mixture.

Turn to coat chicken (or shake bag) until well covered with oat mixture.

Place chicken on prepared baking sheet and spray the top of chicken with cooking spray.

Bake 15 minutes, until crust is golden brown and chicken is cooked through. (I bake, then turn on the broiler for a few minutes to really brown/crisp them and get the coating crunchy)

Number of Servings: 4

Recipe submitted by SparkPeople user ZORBS13.

2SHARES
TAGS:  Poultry |

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Member Ratings For This Recipe


  • Incredible!
    13 of 13 people found this review helpful
    I have eaten these with hot sauce and with barbecue sauce, and both are amazing. I love how crunchy these are!

    When chicken is on sale, I buy it up, cook these, and freeze them. 10 minutes in the oven at 300 and they are ready to eat again!
    - 5/2/10

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  • Very Good
    9 of 9 people found this review helpful
    These worked very well. Easy and Yummy. The 8-year-old thought they looked funny at first, but one bite and she was hooked! Thanks! - 1/24/08

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  • Incredible!
    5 of 5 people found this review helpful
    Wow was this soo tasty!! And crunchy! And low in fat and sodium! Two thumbs up!! I used Mrs. Dash instead of salt to stay low with sodium intake, but otherwise, I loved this recipe! - 4/22/10

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  • Very Good
    5 of 5 people found this review helpful
    Fantastic and quick recipie. I love that you can add so many different spices to the oat mixture for a variation. We are absolutely having this again! - 4/8/08

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  • 4 of 4 people found this review helpful
    Processing the oats makes it so you can hardly tell that it's not traditional breading =] - 8/10/08

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