Crunchy Chicken Strips

Crunchy Chicken Strips are a healthier take on the classic fried chicken tenders. Coated with whole wheat breadcrumbs and cornflakes for a crispy texture, these strips are baked or lightly pan-fried to perfection, offering a satisfying crunch with every bite.

For a Serving Size of Two:

Ingredients:

• 200 grams chicken breast, cut into strips
• 50 grams whole wheat breadcrumbs
• 2 tbsp cornflakes, crushed
• 1 egg
• 1 tbsp whole wheat flour
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1/2 tsp black pepper
• 1/2 tsp salt
• 1 tbsp olive oil (for baking or lightly frying)
• Optional: fresh parsley for garnish

Procedure:

1. Preheat Oven: Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. Prepare Coating: In a bowl, combine the whole wheat breadcrumbs, crushed cornflakes, garlic powder, paprika, black pepper, and salt.
3. Prepare Chicken: Lightly coat the chicken strips with whole wheat flour. Beat the egg in a separate bowl.
4. Coat the Chicken: Dip each chicken strip into the beaten egg, then coat it with the breadcrumb-cornflake mixture, pressing gently to ensure the coating sticks.
5. Bake or Pan-Fry:
6. For baking, place the coated chicken strips on the lined baking sheet and lightly drizzle with olive oil. Bake for 15-20 minutes, turning halfway, until golden brown and crispy.
7. For pan-frying, heat olive oil in a skillet over medium heat and cook the chicken strips for 3-4 minutes on each side until golden and cooked through.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g