Baking these double-dipped chicken tenders in the oven allows the pecan crust to get crispy without the added fat and calories associated with deep-fat frying.
1 1/2 pounds chicken breast tenders (about 12 pieces)
3/4 teaspoon pepper, divided
1/2 teaspoon salt
1 cup all-purpose flour, divided
1/2 cup egg substitute
1/2 cup finely chopped pecans
2 teaspoons olive oil, divided
1/2 cup fat-free, less-sodium chicken broth
1 teaspoon cornstarch
1/4 cup maple syrup
1 1/2 tablespoons country-style Dijon mustard
2 teaspoons light butter
1 tablespoon fresh lemon juice
How to Make It
Preheat oven to 400°.
Sprinkle chicken with 1/2 teaspoon pepper and salt. Place 1/2 cup flour and egg substitute in separate shallow dishes. Combine 1/2 cup flour, pecans, and 1/4 teaspoon pepper in a shallow dish.
Dredge each chicken tender in flour, shaking off excess flour. Dip each tender in egg substitute; dredge dipped tenders in pecan mixture.
Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray. Add half of chicken and cook 2 to 3 minutes on each side or until browned. Transfer chicken to a baking sheet lined with foil; lightly coat chicken with cooking spray. Repeat procedure with remaining oil and chicken tenders.
Bake at 400° for 12 minutes or until done.
Combine chicken broth and cornstarch; add chicken broth mixture to pan (do not wipe clean). Bring to a boil, reduce heat, and cook 1 to 2 minutes or until thick, scraping pan to loosen browned bits. Stir in maple syrup, mustard, butter, and lemon juice; cook 1 minute or until thoroughly heated. Serve immediately with chicken tenders.
Oxmoor House Healthy Eating Collection
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