Instructions
- Step 1: Preheat and prep Preheat the oven to 375 degrees and line a baking sheet with foil. Set the sheet aside.
- Step 2: Cut the chicken Use the kitchen knife to cut the chicken into pieces 1 to 2 inches in length.
- Step 3: Prepare dipping bowls Combine the flour and black pepper in a bowl. In a second bowl, beat the egg white and buttermilk with a fork. In the third bowl, crush the cup of cornflakes so they look like breadcrumbs.
- TIP: You can add Parmesan cheese, Italian seasoning, or Cajun spice to the flour mixture for some extra flavor.
- Step 4: Dip in flour Dip a tender into the flour and pepper first and turn over to coat completely.
- Step 5: Dip in egg and cornflakes Dip into the egg and buttermilk mixture, and then roll in the cornflakes until the chicken piece is completely covered. Place on a wire rack to set. Repeat with the rest of the chicken.
- Step 6: Prepare the pan Spray the foil with cooking spray, and then transfer the tenders from the wire rack onto the pan. Leave about 2 inches of space between each tender, then put the pan in the oven.
- Step 7: Bake until golden brown Bake for five minutes, then turn over with tongs and bake the other side until golden, about five minutes more. Serve with your favorite low-fat dressing or dipping sauce.
- FACT: Fried chicken tenders from a fast-food chain can contain 40 grams of fat – 61 percent of the recommended daily allowance.
You Will Need
- 1 lb. boneless
- skinless chicken breasts
- 1/4 c. All-purpose flour
- 1/4 tsp. black pepper
- 1 large egg white
- 1/4 c. Low-fat buttermilk
- 1 c. of cornflakes
- And low-fat dressing or dipping sauce
- A large baking sheet
- Aluminum foil
- An 8-inch kitchen knife
- 3 small bowls
- A wire rack
- Cooking spray
- And tongs
- Parmesan cheese
- Italian seasoning
- or Cajun spice
