Renee's Kitchen Adventures

Wednesday, February 2, 2011

Crispy Oven Baked Chicken Strips

Happy Groundhog day everyone....although I have no proof, I am guessing the little critter didn't see his shadow today...with the Midwest winter storm and all!   So I guess it means spring will be here in 6 weeks, of course, if he did see his shadow, we would have six more weeks of winter!  HAHA!  I have been telling my kids that line for as long as I can remember...it took them awhile, but they finally got old enough to catch on!

I have been on the lookout for a really good oven baked crispy chicken recipe for sometime now.  I have been disappointed many times....not crispy enough, too bland, too messy to prepare, the breading comes off in the oven....but finally, while experimenting with several recipes and adding my own touch, I have come up with what I believe to truly be THE BEST oven fried chicken coating around!  I made chicken strips the other night for dinner, and my picky daughter loved them so much, she took ALL the leftovers back to college with her. 

The chicken breasts are easier to cut in half if you leave them slightly frozen, or put them into the freezer for about 15 - 20 minutes before slicing them in half for strips.  Be sure to use eggbeaters.  Eggbeaters give the chicken a superior coat without adding fat and allow the cornflake crumbs to stick very well.  Continuing with MyKitchenAdventures theme of appetizers for the BIG GAME, I think these would be a great addition to your menu.  You can serve them with a light ranch, honey mustard, or BBQ dipping sauce!  ( addition of sauce may change points+ values )


Ready for the oven

Crispy Oven Baked Chicken Strips

Servings - 4   Serving size - 3 "strips"  Points plus per serving - 6 points+
Nut info for 3 "strips":   Calories - 268.4,   Total Fat - 1.6g,   Carb. - 20.7g,   Protein - 37.8g,   Fiber - 0.2g

6 - 4 oz. each boneless, skinless chicken breasts, sliced in half 
salt and pepper, to season chicken
1/4 cup all purpose flour, seasoned with a pinch of salt and fresh ground black pepper
1/2 cup eggbeaters
2 TBS. dijon mustard
1/2 tsp. salt
1/4 tsp. fresh ground black pepper
1/2 tsp garlic powder
1/2 tsp paprika
pinch of cayenne pepper ( optional ) 
Cooking spray or misto

1.  After slicing chicken, lay flat on cutting board and cover with a sheet of plastic wrap.  Pound slightly to make the chicken have a uniform thickness throughout.  ( Generally, one end of the breast is thicker than the other...you want to flatten the thick end to its even with the other end )  Season with salt and pepper.  

2.  Arrange three shallow bowls for the dipping stations.  This is a three part process.  In the first shallow bowl, put the seasoned flour.  In the second shallow bowl, put the eggbeaters and add 2 TBS of dijon mustard, mix well with fork.  In the third shallow bowl ( I actually like to use a pie plate for the last one), mix the cornflake crumbs with the 1/2 tsp. salt, 1/4 tsp. fresh ground black pepper, garlic powder, paprika, and cayenne pepper, if using.  I use my fingers to combine.  

3.  Preheat oven to 425 degrees F.   Line a baking sheet with parchment or spray with cooking spray.  With your right hand, dredge a piece of chicken in the flour and shake off excess, then dip into the eggbeater/mustard mixture, and place into the cornflake crumbs.  With your left hand, press the chicken into the cornflake crumbs and then place on prepared baking sheet.  Repeat with remainder of chicken pieces. ( this method keeps you hands just a bit cleaner)  

4.  Spray the chicken with cooking spray or olive oil from your misto ( of course I used my misto! )   Bake in oven for 15 - 20 minutes, or until chicken is done.  If you want it really crispy, you can turn it over once its done and bake for another couple minutes to crisp up the underside.  

5.  Serve with your favorite dipping sauce ( could change point+ values) or eat plain. 

PRINTABLE RECIPE

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9 comments:

  1. Will have to try this, thanks. I use the non stick foil for everything I bake or roast on cookie sheets in the oven and love it - no sticking :)

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  2. I absolutely love chicken strips I am still not eating meat and I am just missing chicken strips like crazy ha.

    xo

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  3. I too dip my skinny fried chicken in cornflake crumbs. It has a wonderful flavor. Your recipe sounds yummy and healthy too!

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  4. The whole groundhog thing is so funny. BUT according to him...SPRING! These look perfect! Now if only Josh would like mustard...

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  5. @ Julia...I have used that nonstick foil, and you are right..it is awesome! I think it would do great to line the pan with it for this recipe and you wouldn't need to coat the pan in any spray at all!

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  6. I crack up every groundhog day, but today I heard the word "spring" so YAY...we'll take it. These chicken strips look sooo good. Have a great rest of the week. Stay warm.

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  7. These look excellent! I love them baked rather than fried, thanks!

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  8. Renee, those look fabulous!!! I will have to try those with the boys! I am sure it will be a hit!

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