These cheesy crunchy chicken tenders make for a satisfying lunch!
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Servings: 4-6
Prep Time: 30 minutes
Cook Time: 25 minutes
Ingredients1 cup all-purpose flour
salt
pepper
4 egg whites
1/2 cup 1% low-fat milk
1 1/2 cups cornflakes, crushed
1 cup (4 ounces) shredded reduced fat Cheddar cheese
6 chicken breast filets, cut into strips
non-stick cooking spray
ketchup or BBQ sauce (optional)
Preparation Preheat oven to 375° F. In small bowl, combine flour with a pinch of salt and pepper. In second bowl, make egg-wash by beating eggs and milk. In third bowl, combine cornflakes with cheese.
Coat a 13x9-inch baking pan with non-stick cooking spray. Dip chicken pieces in flour, then into egg-wash, then roll in cheesy-flakes mixture, coating entire piece of chicken. Place on baking pan. Discard any unused corn flake mixture after coating chicken. Bake for 25 minutes, turning halfway through to ensure even browning. Serve with ketchup or BBQ sauce, if desired.
Nutritional Facts Per Serving
| Calories: 320 |
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| Total Fat: 8g |
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| Saturated Fat: 4g |
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| Cholesterol: 90mg |
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| Sodium: 320mg |
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| Carbohydrates: 24g |
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| Dietary Fiber: 1g |
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| Protein: 37g |
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| Calcium: 20% Daily Value |
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Substitution IdeaKick it up a notch by adding your favorite spice, like cajun or garlic seasonings, to the flour mixture before coating chicken!
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