Using your oven to “fry” chicken is a great way to satisfy your deep-friend chicken cravings with a lot less fat and calories. Make your baked chicken more interesting by switching up the breading: Try crushed cornflakes, bran flakes or panko breadcrumbs. Chicken strips are boneless, full of lean protein and add a lot of crunch to any meal.
Oven-Fried Chicken Strips
Ingredients
- 2 pounds (16 ounces) boneless, skinless chicken breast, cut into pieces
- 1 cup dried bread crumbs
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 1 teaspoon dried thyme
- 1/2 teaspoon paprika
- 1/4 cup mayonnaise
- ¼ cup reduced-fat milk
Directions
Preheat oven to 375°F.
In a medium bowl or gallon-size resealable plastic bag, mix together the bread crumbs, garlic powder, salt, pepper, thyme and paprika.
Coat the chicken pieces with mayonnaise. Place chicken pieces in bowl/bag with bread crumb mixture and coat/shake until well coated. Place chicken pieces in a lightly greased 9-inch-by-13-inch baking dish, and bake until opaque, approximately 20-25 minutes depending on thickness of strips.
Nutrition Information
Serves: 8 | Serving Size: 4 ounces chicken strips
Per serving: Calories: 175; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 45mg; Sodium: 581mg; Carbohydrate: 10g; Dietary Fiber: 1g; Sugar: 1g; Protein: 15g
Nutrition Bonus: Potassium: 215mg; Iron: 6%; Vitamin A: 2%; Vitamin C: 0%; Calcium: 3%
Stephanie O’Dea made a New Year’s Resolution to use her slow cooker every single day in 2008 and write about it online. This simple idea resulted in a highly-trafficked website and four books, one of which spent six weeks on the New York Times best sellers list. See more from Stephanie O’Dea at Grokker.
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