Posts Tagged ‘fried chicken alternative’

Healthy Alternative to Deep Fried Chicken Fingers

You Will Need:

1lb boneless, skinless chicken breast, sliced diagonally into strips
1/2 cup low-fat buttermilk, or (1/2 cup of milk with 1 tablespoon lemon juice added and let curdle for 1 minute) 
1 egg, beaten
1/2 cup crushed corn flakes, or crushed Ramen Noodles
1/4 cup Italian breadcrumbs
1 tsp powdered garlic
1/2 tsp dry oregano
1/4 tsp ground black pepper
1 tbsp canola oil

 

Preheat oven to 400 degrees, drizzle canola oil over bottom of a shallow baking pan. Pour buttermilk (or milk/lemon juice) and egg mixture into gallon sized Ziploc bag, and add the sliced chicken breast. Seal bag, removing as much air as possible, and refrigerate it for 15-20 minute, while you mix the dry ingredients.

Combine corn flakes or crushed Ramen, breadcrumbs, garlic, oregano, and pepper in another Ziploc bag. After chilled, remove the chicken strips from the wet mixture bag and drop them into the dry bag, shaking and turning the bag over to coat the strips completely, “shake n bake style”.

Arrange the strips, evenly spaced, on the oil-drizzled pan, and bake on center rack for 5 minutes, then flip and bake for another 5 minutes. For crispier fingers, bake for slightly longer, or increase oven temp slightly.

Serve the fingers with a light ranch dressing, or ketchup, for a healthier alternative to their deep fried counterparts.The chicken offers almost 50% of your daily protein needs in just one serving, according to a similar recipe from Food.com, and the Omega-3 fatty acids in cholesterol- free canola oil, just a tablespoon a day,has been shown to reduce the risk of America’s deadliest cancer, colon cancer, in men and women.