This baked chicken is so crispy and crunchy you will swear that it came from the deep fryer! It is such a healthy recipe and is yummy too! My kids devoured these "chicken nuggets" and wanted more! Even the "Big Kid" in your life (aka your hubby) will enjoy them. I know that if my family enjoyed this recipe yours will too!Crispy Parmesan Chicken Fingers
adapted from the April edition of Womans Day
adapted from the April edition of Womans Day
4 boneless, skinless chicken breasts or a package of tenders (1 1/2 lb)
1/4 c. nonfat or lowfat buttermilk(shake well before using) Or make your own buttermilk ( 1 T. lemon juice and 1 c. milk. Let sit for 5 minutes. Viola, homemade buttermilk!)
Nonstick cooking spray
1/2 c. whole-wheat flour or any type of flour will work
1 tsp. onion powder
1/2 tsp. kosher salt
1/2 tsp black pepper
3 large egg whites
1 tbsp. skim milk (or water)
2 tsp. hot sauce
3/4 c. finely grated Parmesan cheese
1/4 c. ground flaxseed (you can grind your own or buy it already ground up- I found mine in the flour section of the grocery store)
1. Holding your knife parallel to the cutting board, carefully slice into each breast horizontally, taking care not to slice all the way through the meat. Fold each breast open like a book so it lies flat, Or skip this step and just use chicken tenders.
2.place the breasts or tenders in a Ziploc bag. Add the buttermilk to the bag and seal it. Squish the contents around to make sure all the chicken is coated with buttermilk. Marinate for at least 30 minutes or up to 24 hours.
3. Heat oven to 425 degrees. Line a bking sheet with foil, and coat the foil with nonstick spray.
4. Set out 3 shallow dishes for a three-step breading station. In the first dish, combine the flour, onion powder, salt and pepper; mix well. In the second dish combine the egg whites, milk and hot sauce; whisk together until slightly frothy. In the third dish, combine the parmesan and flaxseed; mix well.
5. Shake the excess buttermilk off one of the chicken breasts and press it into the first dish, coating both sides with seasoned flour. Shake off the excess flour, then dip it into the second dish, coating both sides with egg mixture. Finally, lay the chicken in the third dish, coating both sides with the cheese-flax seed mixture. Place the breast on the prepared baking sheet and repeat with the remained breasts or tenders.
6. Mist the top of each breast with nonstick cooking spray. Bake for 25 to 35 minutes or until browned and crispy.
1/4 c. nonfat or lowfat buttermilk(shake well before using) Or make your own buttermilk ( 1 T. lemon juice and 1 c. milk. Let sit for 5 minutes. Viola, homemade buttermilk!)
Nonstick cooking spray
1/2 c. whole-wheat flour or any type of flour will work
1 tsp. onion powder
1/2 tsp. kosher salt
1/2 tsp black pepper
3 large egg whites
1 tbsp. skim milk (or water)
2 tsp. hot sauce
3/4 c. finely grated Parmesan cheese
1/4 c. ground flaxseed (you can grind your own or buy it already ground up- I found mine in the flour section of the grocery store)
1. Holding your knife parallel to the cutting board, carefully slice into each breast horizontally, taking care not to slice all the way through the meat. Fold each breast open like a book so it lies flat, Or skip this step and just use chicken tenders.
2.place the breasts or tenders in a Ziploc bag. Add the buttermilk to the bag and seal it. Squish the contents around to make sure all the chicken is coated with buttermilk. Marinate for at least 30 minutes or up to 24 hours.
3. Heat oven to 425 degrees. Line a bking sheet with foil, and coat the foil with nonstick spray.
4. Set out 3 shallow dishes for a three-step breading station. In the first dish, combine the flour, onion powder, salt and pepper; mix well. In the second dish combine the egg whites, milk and hot sauce; whisk together until slightly frothy. In the third dish, combine the parmesan and flaxseed; mix well.
5. Shake the excess buttermilk off one of the chicken breasts and press it into the first dish, coating both sides with seasoned flour. Shake off the excess flour, then dip it into the second dish, coating both sides with egg mixture. Finally, lay the chicken in the third dish, coating both sides with the cheese-flax seed mixture. Place the breast on the prepared baking sheet and repeat with the remained breasts or tenders.
6. Mist the top of each breast with nonstick cooking spray. Bake for 25 to 35 minutes or until browned and crispy.
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