I don’t like fried food, except Calamari.  But I love to buy the Tyson breaded chicken and bake it.  I figured this would be right up my alley.  I, not being a fan of fried foods, have never made fried chicken before.  OK, once in college friend tried to teach me.  Have not attempted since.

The dipping the chicken in the three dishes part was hard for me.  I will make these again at some point and hope to perfect it. 



I know. I know.  Looks gross.  I am learning.  They were actually really good.  Again, pretty high in points.

Serves 8

2 pounds chicken tenders
1 quart lowfat buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 teaspoons paprika
1 Tablespoon + 1 teaspoon organic seasoning Salt
1 tablespoon ground black pepper
Large pinch cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil


1. Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.

2. Drain and blot with paper towels to remove excess buttermilk.

3. Meanwhile, preheat oven to 325 degrees Farenheit.

4. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.

5. Increase oven heat to 450 degrees Farenheit.

6. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish – mix well.

7. Dredge drained and blotted chicken tenders in seasoned starch.

8. Next, coat dredged tenders thoroughly with beaten egg whites.

9. Last, dip tenders in toasted panko to fully coat.

10. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired.

11. Bake for about 12 – 15 minutes or until outside is crispy and chicken is just cooked through and juicy.

For Eight Servings
Nutrient Analysis – per serving

Calories: 270
Fat calories: 40
Total Fat: 4g
Sat Fat: 1g
Chol: 65mg
Sodium: 210mg
Total Carb: 27g
Fiber: 2g
Sugars: 4g