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Crispy Golden Chicken

(1 Votes)
Crispy Golden Chicken
SERVES
4
SERVING SIZE
2 chicken tenders
COOK TIME
20 Min

Wow! Who would guess that it would be such a cinch to cook a healthy version of fried chicken? Well, we figured it out and our diabetes-friendly recipe for Crispy Golden Chicken is proof that it can be done!

What You'll Need

  • 2 egg whites, beaten
  • 3/4 cup cornflake crumbs
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1 pound chicken breast tenders, rinsed and patted dry
  • 1 tablespoon olive oil

What to Do

  1. Place egg whites in a shallow dish. In another shallow dish, combine cornflake crumbs, garlic powder, salt, and cayenne pepper. 
  2. Dip chicken tenders in egg whites and coat with crumb mixture.
  3. In a medium nonstick skillet, oil over medium heat, heat oil until hot. Add half the tenders to skillet. Cook 3 to 4 minutes on each side or until no longer pink in center and golden brown on outside. Repeat with remaining tenders.
     

Notes

Nutritional InformationShow More

Servings Per Recipe: 4

  • Amount Per Serving % Daily Value *
  • Calories 229
  • Calories from Fat 58
  • Total Fat 6.5g 10 %
  • Saturated Fat 1.1g 6 %
  • Trans Fat 0.0g 0 %
  • Protein 27g 54 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 73mg 24 %
  • Sodium 569mg 24 %
  • Total Carbohydrates 15g 5 %
  • Dietary Fiber 0.5g 2 %
  • Sugars 1.9g 0 %

Ratings & Comments

My Rating:  

I have not made this yet so I cannot rate it.

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I've made this several times now. I've changed the recipe the last 2 times baking instead of frying and it turns out great. To do this, you won't need the oil. Follow the recipe for prepping the chicken (I use a large ziplock bag with the dry ingredients to coat chicken). Preheat your oven at 400 degrees. Cover a baking sheet with foil and coat with cooking spray. Place the coated chicken on the foil and lightly spray the top of the chicken with the cooking spray. Bake for around 20 minutes. Would you like to reduce your calorie intake of this recipe by over 25%? Use Italian flavored crumbs instead of cornflakes and leave out the oil, garlic, salt, pepper which will lower your calorie intake to around 165 instead of the 229 (according to happyforks.com recipe analyzer). This will allow you to use lite blue cheese dressing or tomato sauce for dipping and add potato and vegetable for a delicious, well rounded meal.

I think this would work with fish, too, like a mild white fish. I get the individually sealed and frozen cod fillets at Sam's club and make my own tartar sauce with mayo and sweet relish.

Hi. For making tartar sauce, what is the amount of mayo relish that you use? Thx.

I believe it's all up to your personal taste. Decide how much you want to make and then use equal amounts of mayo and relish. You can start tweaking it at this point. I sometimes add just a splash of Worcestershire sauce to it. Not too much...again, depending on your taste.

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