Summary
| Yield | |
|---|---|
| Source | Tosca Reno's Eat Clean Diet Cookbook 2 |
| Prep time | 25 minutes |
| Cooking time | 15 minutes |
| Total time | 40 minutes |
Description
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Ingredients
1⁄2 c
corn flour 1⁄4 c
cornmeal (finely ground is best, but medium ground is easier to find) 1⁄4 c
Wheat germ 1 1⁄2 t
chili powder 1 1⁄2 t
garlic powder 1⁄2 t
onion powder 1⁄2 t
paprika 1⁄2 t
ground mustard 1⁄2 t
white pepper 1⁄2 t
ground cumin 1⁄2 t
dried ground oregano 1⁄4 t
cayenne 3
egg whites 3 T
low-fat milk 1 lb
chicken breast tendersInstructions
- Preheat oven to 450 degrees F. In a mdium bowl, whisk together all ingredients from corn flour to cayenne. In a small bowl, whisk together egg whites and milk until thoroughly combined. Pour coating and egg mixture into two separate shallow dishes, such as pie pans or low-sided casserole dishes.
- To create your "breading station," place two shallow dishes and a baking sheet sprayed with olive oil close together. To create crunchy coating, dredge a chicken breast tender in dry coating, coating both sides well. Gently shake off any excess coating and dip both sides in egg mixture. Allow any excess to drip off and place tender back in dry coating mixture, and coat both sides. Gently shake off any excess and place on baking sheet. Repeat with remaining chicken tenders until all are coated. There will be extra coating mixture and egg wash, which you will need to discard after using.
- Spray top of chicken tenders lightly with olive oil. Bake in oven, turning once, until golden brown and cooked through, about 15 minutes. Serve with your favorite healthy dipping sauce.
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