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| INGREDIENTS |
| 1/3 c |
flour |
| 1 |
large egg, lightly beaten |
| |
salt and pepper to taste |
| 4 c |
crisp rice cereal |
| 2 tbsp |
olive oil |
| 1 - 1/2 lb |
chicken tenderloins |
| 1/2 c |
low fat sour cream |
| 2 tbsp |
Dijon mustard |
| 1 tbsp |
honey |
| 4 |
medium carrots cut into sticks |
| 1 |
cucumber, halved lengthwise, seeded and cut into sticks |
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| RECIPE |
- Preheat oven to 475 degrees F.
- Place flour in shallow dish; season with salt and pepper.
- Place egg in second shallow bowl; season with salt and pepper.
- Pulse cereal and olive oil in a food processor until fine crumbs form; season with salt and pepper and place in third shallow bowl.
- Have rimmed baking sheet lined with parchment paper ready to put coated chicken on.
- First, coat chicken with flour, dip in egg and roll in crumbs, pressing lightly to adhere. Transfer to baking sheet. Repeat for all tenders.
- Bake tenders for 10 minutes, turn tenders over and continue to bake an additional 10-15 minutes or until internal temperature reads 185 degrees F.
- While chicken is cooking, mix together sour cream, mustard and honey to serve with tenders and vegetables.
- TIPS: Use paper plates for flour and crumbs for easy clean-up. Flour all your chicken at one time, then using tongs dip chicken in egg and breadcrumbs to keep hands cleaner and not waste as many bread crumbs. When coating with breadcrumbs, just put enough on the plate to coat about two at a time, then add more as you need. You’ll be amazed at how long they will go.
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| SERVING SUGGESTION |
SERVING SIZE:
3 tenders
NUMBER OF SERVINGS:
4
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| NUTRITION FACTS |
| |
| Calories |
481 |
|
| Total Fat |
14 g |
|
| Sodium |
828 mg |
|
| Total Carbohydrates |
42 g |
|
| Fiber |
3 g |
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| Protein |
46 g |
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