Cooking time: 25 minutes
Ingredients
1 pound chicken tenders (or breast sliced in round strips)
1 1/2 cups low-fat buttermilk
1 1/2 cups unbleached flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup egg substitute
1/4 cup 1 percent milk
1-1/2 cup homemade breadcrumbs
2 tablespoons wheat germ
2 tablespoons unbleached flour
1 1/2 teaspoons garlic salt
1 teaspoon black pepper
1/2 teaspoon paprika
Nonstick spray
Sauté pan
Cookie sheet
Method
Soak the chicken in buttermilk for at least 25 to 30 minutes*. Drain the chicken in a colander while mixing your seasoned flour in a zip-lock bag. Add the chicken to the bag and shake until all are coated. Remove the chicken to a clean, dry plate, shaking off the extra flour as you go. Whisk your eggbeaters and milk in a stainless bowl until emulsified. Stir your seasoned breadcrumb mixture together and place in a shallow roasting pan or baking pan. Dip your tenders into the egg wash and remove with a fork or tongs to the crumb mix. Coat each piece well before placing on a clean plate. Heat a sauté pan over medium-high heat before spraying with nonstick spray. Add your chicken and turn the heat to medium. Brown each piece and place on a cookie sheet to finish in a 375 F oven for approximately 15 minutes.
*You can soak the chicken for longer if you need to. If you do not have buttermilk, skip right to the "egg wash" step and forget the initial flour coating or your chicken will get dry and tough on the outside.
Yield: four servings
Per serving (4 ounces): Calories 445, Fat 5 g, Saturated fat 1 g, Cholesterol 18 mg, Sodium 1114 mg, Carbohydrate 74 g, Dietary fiber 1 g, Sugar 4 g, Protein 24 g, Vitamin A 725 RE, Vitamin C 1 mg, Calcium 168 mg, Iron 5 mg. This recipe is 10 percent fat.
Carbohydrate points: 4.9
Carbohydrate: 74 g
Exchanges: 5 Bread/Starch, 1 1/4 Meat -- Very Lean, 1 Fat
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