Friday, January 13, 2012

Smart Eats- Chicken Tenders with Ranch dressing

Remember these? We shared them on a recipe swap with Cali Kitchen Couple a few days ago. I know, you're probably thinking how on earth are chicken tenders with ranch healthy? You'd be surprised, we sure were. These baked chicken tenders are better than the fried. With wheat flour instead of white and other healthy substitutions this recipe is becoming a new staple in our household! It's seriously SOO good!!


Chicken Tenders with Ranch Dressing (Originated from Rocco Dispirito- Now Eat This!)


Recipe:
1 C Whole wheat Flour
2 1/2 C panko bread crumbs (preferably whole wheat but if you can't find it don't sweat it)
1/2 tsp. poultry seasoning
4 Large egg whites
8 oz (about 8) chicken tenders
Salt
Freshly Ground Pepper
Nonstick Cooking Spray (I used Pam- Organic Olive Oil)
3 tsp ranch salad dressing & seasoning mix
6 Tbl reduced-fat sour cream
6 Tbl low-fat buttermilk

Preheat oven to 450 degrees.
Start by pulling out two shallow dishes and a medium bowl. In the first shallow dish, place the flour and in the second mix the panko bread crumbs with the poultry seasoning. Place the egg whites in the medium bowl. Using a whisk, whisk until the egg whites are foamy but not to where they hold stiff peaks.

 Place a wire rack over a foil-lined baking sheet. Season your chicken with salt and pepper on both sides. Here's where the fun part begins. K would be very proud of my since I'm not a huge fan of touching raw meat haha. Place the chicken tenders in the flour and shake off any excess. Now place the floured chicken tenders into eggs. Coat them until they are completely covered. Once at a time, place the chicken tenders into the panko bread crumbs and coat each one completely. Place on the wire rack.

Salt and pepper the chicken tenders again as well as spray a little bit of cooking spay on each one (both sides). This will help give them a golden look. Bake at 450 degrees for about 10 minutes or until golden & cooked all the way through. 

While the chicken is baking whip together your ranch dressing by mixing the seasoning, sour cream and buttermilk together. Store in the refrigerator until ready to serve.

The chicken tenders were delicious, especially paired with the ranch dressing. The dish is so good and pretty healthy too with only 198 calories a serving. Happy New Year everyone!


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