Crunchy Chicken Strips

Crunchy Chicken Strips
Servings: 4 Prep 10 mins Bake 400°F 15 mins

Ingredients

  • 12 ounces skinless, boneless chicken breast or chicken breast tenderloins

Make It

1. Preheat oven to 400 degrees F. Cut chicken into strips. Coat as desired. Arrange on a parchment paper-lined baking sheet. Bake about 15 minutes or until golden, turning once.

Variation

Asian:
  • Crush 1 3/4 cups chow mein noodles (you'll have about 1 cup). Dip chicken strips in 3 tablespoons Asian dressing, then roll in crushed noodles to coat. Bake as above.
  • Nutrition Analysis: 257 calories, 24 g protein, 18 g carb., 10 g total fat, (2 g sat. fat), 49 mg cholesterol, 2 g fiber, 0% Vitamin A, 2% Vitamin C, 351 mg sodium, 2% calcium, 6% iron.
Honey-Mustard:
  • Crush 2 cups whole wheat crackers (you'll have about 1 cup). Dip chicken strips in a mixture of 2 tablespoon fat-free milk and 2 tablespoon honey mustard. Then roll in crushed crackers to coat. Bake as above.
  • Nutrition Analysis: 246 calories, 22 g protein, 20 g carb., 7 g total fat, (2 g sat. fat), 49 mg cholesterol, 1 g fiber, 7% Vitamin A, 2% Vitamin C, 329 mg sodium, 3% calcium, 10% iron.
Parmesan-Cornmeal:
  • Stir together 1/4 cup cornmeal and 2 tablespoons grated Parmesan cheese. Dip chicken strips in 3 tablespoons fat-free milk and then roll in cornmeal mixture to coat. Bake as above.
  • Nutrition Analysis: 140 calories, 22 g protein, 7 g carb., 2 g total fat, (1 g sat. fat), 52 mg cholesterol, 0 g fiber, 1% Vitamin A, 2% Vitamin C, 99 mg sodium, 5% calcium, 4% iron.
Sweet-Sour Coconut:
  • Stir together 3/4 cup panko bread crumbs, 1/3 cup flaked coconut, and 1 tablespoon sesame seeds. Dip chicken strips in 3 tablespoons sweet-and-sour sauce and then coat in panko mixture. Bake as above.
  • Nutrition Analysis: 215 calories, 22 g protein, 17 g carb., 6 g total fat, (3 g sat. fat), 49 mg cholesterol, 1 g fiber, 1% Vitamin A, 2% Vitamin C, 148 mg sodium, 2% calcium, 4% iron.
Blue Corn:
  • Stir together 3/4 cup panko bread crumbs, 1/3 cup flaked coconut, and 1 tablespoon sesame seeds. Dip chicken in 3 tablespoons sweet-and-sour sauce and then coat in panko mixture. Bake as above.
  • Nutrition Analysis: 199 calories, 19 g protein, 18 g carb., 6 g total fat, (1 g sat. fat.), 54 mg cholesterol, 1 g fiber, 1% Vitamin A, 2% Vitamin C, 157 mg sodium, 0% calcium, 3% iron.