Tuesday, April 19, 2011

BM # 4 DAY 2 : Baked Chicken Strips

I never had these as a kid but the first time i ever ate chicken strips was in KFC in India a couple of years ago. But i have seen my friends kids drooling over chicken tenders. I din't want to fry them because its going to take a lot of oil which i am not going to reuse. So i baked them and they tasted yummy !!!!

Ingredients :

1 cup Panko Bread Crumbs, or plain bread crumbs
2 egg whites, beaten until frothy
1/2 tsp. salt, or to taste
1/4 tsp.pepper
1/2 tsp. paprika
1/2 teaspoon oregano leaves
1/2 teaspoon Italian seasoning
1/2 cup flour
1/2 pound chicken breasts, or chicken tenders (thawed,if frozen)

Directions :
1. Place bread crumbs, oregano leaves, Italian seasoning, a pinch of salt in a bowl and mix. In another bowl, beat the egg whites until frothy. In a plate, add flour, salt, paprika, mix and keep aside.
2. Preheat oven to 400 degree F. Line a baking sheet will foil and spray it with cooking oil or brush it with oil. This makes clean up easier.
3. If using chicken breasts, cut them diagonally into about 3-4 slices. Dry the chicken with paper towels.
4. Dip each chicken strip into flour mixture and then shake to get rid of excess. Then dip into egg whites, and then into the seasoned bread crumbs. Press crumbs into the chicken.
5. Lay each strip onto the greased baking sheet.
6. Before placing in the oven, spary chicken lightly with cooking oil, or drizzle with about 1 teaspoon oil. 

7. Bake in a 400 degree preheated oven for about 15-20 minutes.

8. Flip them over and increase the temperature to 500 degree F. Bake for 10 more minutes.
9. Let them rest for 3-5 mins and there you have some really crunchy and delicious chicken strips! Or, you can cut them into nugget size, if desired. 
10. Serve hot with any dipping sauce of your choice or just ketch up.

Note : You can mix regular bread crumbs with the Panko, about half and half, and still get tasty chicken.

And, if you have the time, soaking the strips or tenders in buttermilk for an hour or two before cooking, really makes for moist chicken. Just be sure to dry them off well before dredging in the flour! You can also use additional spices, if desired. Try these on your family some evening. They are perfect for week night meals. I like to serve them with oven roasted vegetables for a truly healthy meal.

Check out whats cooking in my fellow bloggers kitchen today ....

Diabetes Diet/Management: KamalikaSmithaSuma  
Kid Friendly Recipes: AnushaCool Lassi(e)
Seven Days of Soup: Priya Suresh
Seven Days of Indian Bread: JayasreePavani
Seven Days of Cakes:  Priya Vasu  
Seven Days of PreservesGayathri KumarVaishali 
30 Minutes Meals: Priya MahadevanSrivalli  


  1. Looks like you can challenge KFC ...

  2. since we r veg.may b i will make paneer in similar way...substitute egg with cornflour....wat say??

  3. Very healthy. My son would go crazy for this! Bookmarking it!

  4. Baking them is a very good choice!! My kids love them!...
    Smitha's Spicy Flavors

  5. Yumm, feel like having this yummy chicken strips,love it..

  6. Kids just love chicken tenders.. Looks delicious and guilt free as well, since u baked the chicken.


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