Wednesday, February 15, 2012

Quick & Easy: Cheesy Oven-Fried Chicken

The recipe states that these are just right for little hands and big appetites.  They're also just right for big hands and little appetites (or big appetites) too.

Serves - 4  /  Serving Size - 4 chicken strips
Preparation Time: 15 minutes
Cooking Time: 5-7 minutes

vegetable oil spray
2 cups bite-size, low-fat cheddar-cheese flavored crackers
1/2 to 3/4 tsp dried basil
1/8 tsp black pepper
1 pound boneless, skinless checken breasts or turkey breast tenderloins, all visible fat removed
2 Tblspn skim milk

1.  Preheat oven 400º.  Spray a shallow baking pan with vegetable oil.

2.  Place crackers, basil, and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers.  Or place crackers, basil, and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag.  Set aside.

3.  Rinse chicken and pat dry.  Cut into 16 strips, about 1x3 inches each.  Dip chicken in milk.  Add chicken strips, a few pieces at a time, to bag with cracker mixture.  Seal bag and shake until chicken is coated.  Place coated chicken in a single layer on prepared baking pan.

4.  Bake, uncovered 5 to 7 minutes or until chicken is tender and no longer pink.

For Cheesy Nuggets
Prepare recipe as above except cut chicken into bite-size pieces.  Bake for 5 minutes or until tender and no longer pink.

Exchange information not provided -
Calories - 212                            Sodium - 292mg
   Calories from Fat - 77            Total Carbs - 14g   w/net carbs - 14g
Total Fat - 5g                             Protein - 27g
   Saturated Fat - 1g                    Cholesterol - 62mg
   Polyunsat - 1g
   Monounsat - 2g

Source: American Heart Association Quick & Easy Cookbook by the American Heart Association


  • To add a little spice, sprinkle a little Tabasco and voilà you have a healthy version of buffalo chicken tenders.
  • And for those who don't want cheese, you can either use Club crackers [chicken strips in the second dish] or Ritz crackers.

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