Heart-Healthy Chicken Tenders Recipe

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Heart-Healthy Chicken Tenders
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Ingredients
7
Count
Nutrition
295
Calories
Total time
96
Minutes
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Ingredients:

Directions:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Bake 12 minutes; do not turn pieces over! Chicken will be golden brown on top. Do not overcook or chicken will be tough.
  6. 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!
  7. 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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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 294.86 Kcal (1235 kJ)
Calories from fat 61.57 Kcal
% Daily Value*
Total Fat 6.84g 11%
Cholesterol 137.56mg 46%
Sodium 1025.79mg 43%
Potassium 774.76mg 16%
Total Carbs 6.17g 2%
Sugars 2.58g 10%
Dietary Fiber 0.24g 1%
Protein 53.32g 107%
Vitamin C 7.2mg 12%
Iron 0.2mg 1%
Calcium 99.2mg 10%
Amount Per 100 g
Calories 93.47 Kcal (391 kJ)
Calories from fat 19.52 Kcal
% Daily Value*
Total Fat 2.17g 11%
Cholesterol 43.61mg 46%
Sodium 325.18mg 43%
Potassium 245.6mg 16%
Total Carbs 1.96g 2%
Sugars 0.82g 10%
Dietary Fiber 0.08g 1%
Protein 16.9g 107%
Vitamin C 2.3mg 12%
Iron 0.1mg 1%
Calcium 31.4mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.4
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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