Cheesy Oven-Fried Chicken

  • Serves: Serves 4; 4 chicken strips per serving
  • Prep Time: 15 minutes
    Cooking Time: 5 to 7 minutes


Description

These crispy chicken strips are just right for little hands and big appetites.

Ingredients

Vegetable oil spray
2 cups bite-size, low-fat cheddar-cheese-flavored crackers
1/2 to 3/4 teaspoon dried basil
1/8 teaspoon black pepper
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
2 tablespoons fat-free milk

Cooking Instructions

Preheat oven to 400°F. Spray a shallow baking pan with vegetable oil spray.

Place crackers, basil, and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers. Or place crackers, basil, and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag. Set aside.

Cut chicken or turkey into 16 strips, about 1x3 inches each. Dip chicken or turkey in milk. Add chicken or turkey strips, a few pieces at a time, to bag with cracker mixture. Seal bag and shake until chicken or turkey is coated. Place coated chicken or turkey in a single layer on prepared baking pan.

Bake, uncovered, 5 to 7 minutes, or until chicken or turkey is tender and no longer pink in the center.

Cheesy Chicken Nuggets: Prepare recipe as above except cut chicken or turkey into bite-size pieces. Bake, uncovered, in a preheated 400°F oven about 5 minutes, or until tender and no longer pink in the center.


Nutritional Analysis
Per serving
Calories Per Serving
Total Fat
3 g
Saturated Fat
1 g
Trans Fat
0
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
1.0 g
Cholesterol
67 mg
Carbohydrates
17 g
Fiber
1 g
Sugar
1 g
Protein
29 g

Dietary Exchanges


1 starch, 3 very lean meat



This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.