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Hi
Everyone,
I found this chicken tender recipe that I thought you would enjoy. It
looks really good to me. I also included my favorite green bean recipe
that would go perfectly with these chicken tenders. If you need a dip for
the chicken tenders, make your own - don't use normal store bought ranch, which
probably has more calories than the chicken. Make some ranch using Greek
or plain yogurt and ranch powder. Thin it down with some milk if it is
too think. Salsa, dijon mustard, and hot sauce are also all good alternatives.
Remember to read your labels, ketchup and bar-b-que sauce often have more sugar
than we realize.
Start this meal off with a small side salad, and end it with some fresh fruit,
and you have a very healthy satisfying dinner!
Have a great weekend! Emily
Almond - Crusted Chicken Tenders
Ingredients
Cooking spray
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive
oil
4 large egg whites
1 pound chicken tenders
Preparation
- Preheat oven to 475°F. Line a
baking sheet with foil. Set a wire rack on the baking sheet and coat it
with cooking spray.
- Place almonds, flour,
paprika, garlic powder, salt and pepper in a food processor; process until
the almonds are finely chopped and the paprika is mixed throughout, about
1 minute. With the motor running, drizzle in oil; process until combined.
Transfer the mixture to a shallow dish.
- Whisk egg whites in a second
shallow dish. Add chicken tenders and turn to coat. Transfer each tender
to the almond mixture; turn to coat evenly. (Discard any remaining egg
white and almond mixture.) Place the tenders on the prepared rack and coat
with cooking spray; turn and spray the other side.
- Bake the chicken fingers
until golden brown, crispy and no longer pink in the center, 20 to 25
minutes.
Garlic Green Beans
1 lb. Fresh green beans (or frozen will work too, they won't need to be blanched for very long, if at all) 2 T olive oil 2 cloves of garlic, minced dash pepper 1/4 tsp salt Bring
large pot of water to a boil. Blanch green beans for about 5 minutes
in boiling water until nearly cooked through. Meanwhile, heat a large
skillet. Add olive oil.
Drain
and dry the green beans. Put them in the heated skillet, toss with
heated olive oil. Add garlic, and saute for 2 minutes. Season with
salt and pepper to taste. Cook over med-high heat stirring
occasionally until green beans are cooked through about 2-4 minutes.
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