Tuesday, July 15, 2014

Love and Baked 'Fried' Chicken

I received a special request, from one of my very best friends, to make a healthy version of fried chicken. 

As a fried chicken [tender] lover myself, it was not hard to convince me to try this as my next recipe. 


I originally thought of making this with drumsticks, but in an attempt to cut down on portions and some excess fat, I opted for the tenders which are smaller and skin-free. 

You can use this breading recipe and make it with drumsticks, or wings, but keep in mind that it is healthier without the skin. 

Plus, the thing I love about smaller portions is that it is easier to limit your intake, while also being able to indulge. You don't have to overdo it... you can enjoy a little and still get that satisfaction you crave. 

This recipe allows for some serious satisfaction, with less of the things that are not so great for us.

It is also very simple, straight forward and freakin' delicious. 

Let's get to it!


Ingredients
Servings: 8 tenders (good for about 2 people)

1 pack chicken breasts or tenders, cut into 8 tenders
1/4 cup slivered almonds
1/2 cup panko bread crumbs (regular bread crumbs work too)
1/4 cup parmesan cheese
1 pinch cayenne pepper
1 tbsp dijon mustard
2 eggs
salt and pepper




Begin by preheating your oven to 385 degrees.

Let's start by making the breading. If you have a food processor, add the almonds first, for about 15 seconds. If you don't have a processor, you can just finely chop the almonds so they begin to get the size of the bread crumbs.

Once the almonds have been processed/chopped, add the panko and parmesan. Add the cayenne and about a tsp each of salt and pepper. Process/mix this for another 20 seconds or so.

Lay the breading on a plate. In a separate bowl, combine the eggs and dijon. Whisk it together, as this will be your egg wash for the chicken.

Once these are done, lightly season the tenders with salt and pepper. I know it seems like a lot, but chicken needs some extra seasoning.

Lightly oil a baking dish, using a oil spray or just a little olive oil. This will help prevent the tenders from sticking.



It is now time to make our little tenders! One at a time, dip a piece of chicken into the egg, covering it completely and then dip it in the breading, making sure to coat both sides.

Once they are all done, drizzle with a little olive oil and bake in the oven for 15 minutes. After this, take them out and flip them carefully so the breading does not come off.

 You may have to adjust the baking time based on the size of your chicken, but make sure they are all the way cooked through.

Once they are done, serve with some veggies, on a salad or however you like them.

I decided to drizzle a little honey over them and it was SO amazingly delicious.




I know the honey sounds kinda weird, but trust me, you have to try it...but just a little drizzle.

As always, make it how you LOVE it. 

Hope you enjoy!

Lots of LOVE,

Eva


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