Heart-Healthy Chicken Tenders
photo by Heather3271
- Ready In:
- 1hr 36mins
- Ingredients:
- 7
- Yields:
-
60 tenders
- Serves:
- 20
ingredients
- 6 lbs boneless skinless chicken breasts, fresh, not frozen
- 32 ounces plain nonfat yogurt
- 1⁄2 cup hot sauce (like Frank's Red Hot)
- 1 tablespoon poultry seasoning, blend (like Mrs. Dash Grilling Seasoning for Chicken)
- 1 tablespoon onion powder
- 1⁄2 tablespoon garlic powder (like McCormick California Style Garlic Powder with Parsley)
- 1 (21 ounce) box corn flake crumbs
directions
- To Triple-Wash Chicken: Remove chicken breasts from pkg and place in colander. While rinsing chicken in colander with cold water, trim fat from each chicken breast with kitchen scissors. Place trimmed breast into separate bowl; do not return to colander! (Reserve trimmings for making chicken broth, if desired.) Once all breasts have been trimmed of fat, wash colander and kitchen scissors. Then return breasts to colander and rinse with cold water again. While rinsing, use kitchen scissors to cut breasts into strips or chunks (more kid-friendly), placing pieces into separate bowl. Do not return to colander! Once all breasts have been cut into pieces, wash colander. Return pieces to colander and rinse chicken one more time; drain well.
- Place yogurt, hot sauce, and seasonings into gallon-sized Ziploc Freezer bag. Mix well. Place chicken pieces into bag and mix well, making sure pieces are covered. Refrigerate in the coldest part of fridge at least 4 hrs or overnight. The colder the chicken, the better the results.
- Preheat oven to 450 degrees F. Line large baking sheet with Reynolds Release Foil. Lightly coat foil with canola oil or spray with non-stick cooking spray.
- Place 1/3 box of Corn Flake Crumbs into gallon-sized Ziploc Freezer bag. Put approximately 10 chicken pieces into bag and shake to coat. Remove pieces from bag and place on baking sheet (about 20-25 pieces/sheet). NOTE: After coating 20-25 pieces, discard Corn Flake Crumbs and put another 1/3 box into bag. Repeat as necessary.
- Bake 12 minutes; do not turn pieces over! Chicken will be golden brown on top. Do not overcook or chicken will be tough.
- Serve with your favorite dipping sauces and raw veggies. Also great on buns and in wraps topped with your favorite greens, tomatoes, (red &/or green) onion, and other veggies. For condiments, we like light ranch dressing and flavored mayos and mustards. BBQ sauce would be great, too!
- NOTES: In order for coating to adhere properly, chicken mixture must be very cold. To make spicier, add cayenne pepper or use a hotter hot sauce or chili sauce. Use different seasoning blends such as poultry seasoning, other kinds of Mrs. Dash, or Paul Prodhomme's (love these!).
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Reviews
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I have tried many variations on oven fried chicken using Corn Flakes but the seasonings here may make this one of my favorites. I've even grilled the chicken without the coating and had some great kebobs. Though detailed and long, the triple washing technique is easy to follow and not very time consuming. My batch was scaled down to accommodate or tiny household (1 cup yogurt plus reduced spices). Thanks.
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Didn't tag this in a game, but no matter ~ the results were OUTSTANDING! I'm not a big fan of 'hot sauce' so took your word that the yogurt would cut down on the 'hot' & it did! I also cut the recipe in half since there were only two of us, & that still gave us some great-tasting left-overs!! Am now waiting for the opportunity to make this recipe to include on my 'dip-&-dippers' bugget sometime! Many thanks for this great recipe!
RECIPE SUBMITTED BY
Hi! I'm very blessed with a daughter and 3 sons, all teens who don't hate me lol. I am passionate about my family, and being an Italian family makes us all foodies by nature! I love to cook just about anything that's rustic style, and I eat fairly naturally and vegetarian.