A Meal for All "Seasons" and "Sizes"
Wednesday, August 26, 2009
After yesterday's heavy post, I thought I would follow up with a great recipe for "kids" of all ages, from the young to the old. It also is so versatile that you can add to it to make it appeal to your own taste buds or that little one who might not like the more adventurous seasonings. We have all heard & seen recipes fro chicken tenders. Some use the chicken tenders already bought at the store. Others buy chicken breasts & cut them into strips themselves, others buy the flash frozen chicken with no added "junk", defrost & use those. Some even put the tenders on sticks to make them fun for the kids! To each their own!!!
Here is the original recipe I saw in Oxygen Women's Fitness:
Lean Chicken Bites- Makes 2 Servings
Ingredients:
Cooking Spray
2 skinless chicken breasts raw
1/4 cup egg whites
1/2 cup instant oats
1/4 cup sliced almonds, crushed
1 tbsp Italian seasoning
Sea salt & ground pepper to taste
Instructions:
1) Preheat the oven to 350 degrees Fahrenheit, and then lightly coat a baking sheet with cooking spray.
2) Cut chicken into strips if using the breasts. Pour egg whites over the chicken strips to coat.
3) In a blender, combine oats, almonds & seasonings. Place the chicken strips in a large ziplock bag with
the oat/seasoning mixture & shake to coat.
4) Remove chicken strips from the bag & place on baking sheet & bake for 20 minutes
Nutrients per serving: Calories, 270; Total Fats, 8g; Saturated Fat, 1g; Trans Fat, 0g; Cholesterol, 80mg; Sodium, 140mg; Total Carbohydrates, 11g; Dietary Fiber, 3g; Sugars, 1g; Protein, 40g; Iron, 2mg
Now, I went into my cupboard & I have 2 kinds of Mrs. Dash, a 21 Season salute, poultry seasoning, chili powder, paprika and more. I am sure many of you out there have fresh herbs at home too. Think of the MANY MANY ways you can change this recipe in terms of seasoning & flavor. Make it your own! Add fresh herbs to the dry seasoning or not. Make strips or make chicken breasts (adjust cooking time for a full breast versus the strips), add a little Worchester sauce to the egg white mixture if you want. Add a little parmesan cheese. I know many of you are way better cooks than me & can come up with a lot of variations! Be creative AND let the kids help so the get interested in healthy cooking!!!
After yesterday's heavy post, I thought I would follow up with a great recipe for "kids" of all ages, from the young to the old. It also is so versatile that you can add to it to make it appeal to your own taste buds or that little one who might not like the more adventurous seasonings. We have all heard & seen recipes fro chicken tenders. Some use the chicken tenders already bought at the store. Others buy chicken breasts & cut them into strips themselves, others buy the flash frozen chicken with no added "junk", defrost & use those. Some even put the tenders on sticks to make them fun for the kids! To each their own!!!Here is the original recipe I saw in Oxygen Women's Fitness:
Lean Chicken Bites- Makes 2 Servings
Ingredients:
Cooking Spray
2 skinless chicken breasts raw
1/4 cup egg whites
1/2 cup instant oats
1/4 cup sliced almonds, crushed
1 tbsp Italian seasoning
Sea salt & ground pepper to taste
Instructions:
1) Preheat the oven to 350 degrees Fahrenheit, and then lightly coat a baking sheet with cooking spray.
2) Cut chicken into strips if using the breasts. Pour egg whites over the chicken strips to coat.
3) In a blender, combine oats, almonds & seasonings. Place the chicken strips in a large ziplock bag with
the oat/seasoning mixture & shake to coat.
4) Remove chicken strips from the bag & place on baking sheet & bake for 20 minutes
Nutrients per serving: Calories, 270; Total Fats, 8g; Saturated Fat, 1g; Trans Fat, 0g; Cholesterol, 80mg; Sodium, 140mg; Total Carbohydrates, 11g; Dietary Fiber, 3g; Sugars, 1g; Protein, 40g; Iron, 2mg
Now, I went into my cupboard & I have 2 kinds of Mrs. Dash, a 21 Season salute, poultry seasoning, chili powder, paprika and more. I am sure many of you out there have fresh herbs at home too. Think of the MANY MANY ways you can change this recipe in terms of seasoning & flavor. Make it your own! Add fresh herbs to the dry seasoning or not. Make strips or make chicken breasts (adjust cooking time for a full breast versus the strips), add a little Worchester sauce to the egg white mixture if you want. Add a little parmesan cheese. I know many of you are way better cooks than me & can come up with a lot of variations! Be creative AND let the kids help so the get interested in healthy cooking!!!
Let us know what you do with your chicken tenders. Pass all your helpful hints this way!!!
Damn, that looks good. I almost took a bite out of my screen. Too bad it's flat. Time to bring out the apron baby!
P.S- On a side note I wanted to ask you... is it just me or has diet-blog become really effin' lame lately? Boring topics and they talk about the same shit over and over? Makes me want to throw up.
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Hi FJ. YES, I do agree that Diet Blog has gone down hill along with some of the crazy commenters. I sent an email to them on it yesterday when I finally was just getting too fed up with some of the craziness & the changes.
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Dang-it! I'm too late! My daughter cooked chicken breasts last night and they were pure nastiness. Wish I'd seen this sooner.
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Now you have a chance to redeem them!!! Maybe this weekend!
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I never thought about using almonds - what a great idea! For my birthday dinner the other night I used ground pecans, and it was fabulous. Almonds would be healthier though, and add such a great taste.
My little guys like chicken tenders when I roll them in Italian bread crumbs and bake them. Not the healthiest topping, but it could be worse!!
Thanks so much.
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@Josie
Haha! That's exactly what my mother unit would say if I made her chicken. I'm a functional cook. Chicken On Pan > Heat> Flip > Eat.
... Maybe that's why she chooses to be vegetarian. Who knows.
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those look so yummy! I have tried chicken with fibre one and they come out so dry but those look very tender-thanks for sharing!
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Those look yummy! I generally don't do the 'faux-fried' strips, but I may just have to try these.
My current favorite way to cook chicken is dumping it in the crockpot with some applesauce. (Move over, Julia Childs.
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Awesome chicken tender recipe! I can't wait to try this one out. I usually make nuggets out of my tenders or chicken breasts, and bake them. Small and bite sized goodness! I am so curious to try them next with the oats and almonds!
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Diane, yours are better than other stuff! You do what you can do!
Cammy, now that crock pot recipe sounds pretty dang interesting!!!
Amanda, those little nugget bites sound cool & kids would love them!!!
Sian, hope you can get these moist. I have that prob too but I am just really careful of the cook time & try not to overcook which is a bad habit of mine!
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