success cooking at home
Monday, April 22, 2013
Rocco's Chicken Tenders
From Now Eat This! Diet by Rocco DiSpirito.
1 cup whole wheat flour
2 1/2 cups whole wheat panko bread crumbs, such as Ian’s All-Natural
1/2 teaspoon poultry seasoning, such as Spice Hunter
4 large egg whites
8 ounces (about 8) chicken tenders
Salt and pepper
Nonstick cooking spray
Yields: 2 servings
Preheat the oven 450°F. Place a wire rack on a foil-lined baking sheet, and set it aside.
Put the flour in a shallow dish. Mix the panko and poultry seasoning together in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy, but not quite holding peaks.
Season the chicken with salt and pepper to taste. Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely.
Spread the chicken on a wire rack. Season well with the salt and pepper, and spray lightly with cooking spray.
Bake until the breading is golden and crispy, and the chicken is cooked through, about 10 minutes
- have become recommitted & refocused. 2 days of no diet coke, no beer & no eating out - which means I need to cook :)
These chicken tenders were a hit with my kids & I