Low Fat Fried Chicken Strips Recipes

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EGGLESS OVEN FRIED CHICKEN TENDERS



Eggless Oven Fried Chicken Tenders image

There is nothing ho-hum about these Eggless Oven Fried Chicken Tenders! The chicken has the same crispy, golden texture as the fried version. Plus, no greasy mess to clean up.

Provided by Oriana Romero

Categories     Main Course

Time 40m

Number Of Ingredients 8

1 lb (450 g) chicken breast, (boneless and skinless (about 2 -3 medium-size chicken breasts))
1 cup (240 ml) buttermilk
1 cup (80 g) cornflakes
1 cup (100 g) seasoned bread crumbs or panko ((see notes))
1 tablespoon garlic powder
1 teaspoon black pepper
1 teaspoon paprika
1/4 teaspoon ground cayenne pepper ((optional))

Steps:

  • Use a sharp knife to trim the fat from the chicken breasts and cut it into tenders.
  • Dip the chicken into buttermilk and let soak for at least 30 minutes or up to overnight.
  • Place corn flakes, seasoned breadcrumbs, garlic powder, black pepper, paprika, and cayenne pepper into a small food processor. Pulse until well combined.

Nutrition Facts : Calories 303 kcal, Carbohydrate 31 g, Protein 31 g, Fat 5 g, SaturatedFat 1 g, Sodium 648 mg, Sugar 5 g, ServingSize 1 serving

LOW-FAT OVEN-FRIED CHICKEN



Low-Fat Oven-Fried Chicken image

I found this tender, tasty chicken recipe in a recent issue of Cooking Light. It is tender inside with a nice crisp crust! Prep time includes 1 hour of marinating time.

Provided by SharleneW

Categories     Chicken Thigh & Leg

Time 1h50m

Yield 4 serving(s)

Number Of Ingredients 10

3/4 cup low-fat buttermilk
2 chicken breast halves, skinned (about 1 pound)
2 chicken drumsticks, skinned (about 1/2 pound)
2 chicken thighs, skinned (about 1/2 pound)
1/2 cup all-purpose flour
1 teaspoon salt
1/2 teaspoon ground red pepper
1/4 teaspoon white pepper
1/4 teaspoon ground cumin
cooking spray

Steps:

  • Combine chicken pieces and buttermilk in a large zip-top bag and marinate in refrigerator 1 hour, turning occasionally.
  • Preheat oven to 450°F.
  • Combine flour and seasonings in another large plastic bag.
  • Remove chicken from first bag (discarding marinade) and shake in flour mixture one piece at a time.
  • Shake off excess flour.
  • Place chicken pieces on a baking sheet lined with parchment paper.
  • Lightly coat chicken with cooking spray.
  • Bake for 35 minutes or until done, turning after 20 minutes.

BAKED-UP FRIED CHICKEN, LOW FAT



Baked-Up Fried Chicken, Low Fat image

Forget about that greasy version of fried chicken that soaks through the takeout container before you get it home. Get all the crunch with half the calories using this hassle-free oven method. Skinless, boneless chicken breasts stay moist and tender beneath a crispy coating of spices.

Provided by Annacia

Categories     High Protein

Time 45m

Yield 6 serving(s)

Number Of Ingredients 10

1/2 cup low-fat buttermilk
1 egg white
6 boneless skinless chicken breasts
1/2 cup all-purpose flour
2 teaspoons salt
2 teaspoons garlic powder
2 teaspoons dried oregano leaves
2 teaspoons chili powder
2 teaspoons baking powder
1 -2 tablespoon olive oil

Steps:

  • . Preheat oven to 450F (230C).
  • Line a rimmed baking sheet with foil and set a wire rack on top.
  • Spray rack with cooking spray.
  • In a large bowl, whisk buttermilk with egg white, add chicken and turn to evenly coat.
  • Measure flour, salt, garlic powder, oregano, chili powder and baking powder into a large plastic bag.
  • Close top and gently shake to evenly mix.
  • Remove chicken, one piece at a time, from buttermilk and shake off excess liquid, then place in bag.
  • Close top and shake gently to evenly coat.
  • Remove from bag, shaking off excess coating, then place on rack, repeat with remaining chicken, one piece at a time.
  • Discard any remaining milk and flour mixtures.
  • Using a brush, lightly dab oil as evenly as possible over coating on chicken.
  • Bake in centre of preheated oven until coating is crisp and golden, about 30 minutes.
  • TIP:.
  • If you have time, let chicken marinate in buttermilk before roasting. This makes it even more tender and adds tang, too! Place chicken and buttermilk mixture in a large plastic bag. Push chicken down into marinade, then squeeze out as much air as possible from bag. Seal tightly with an elastic band as close to chicken as possible. Place in a large bowl. Refrigerate 4 hours or overnight. Then proceed with recipe as written.

LOW-FAT BUFFALO CHICKEN STRIPS



Low-Fat Buffalo Chicken Strips image

Easy and low fat! Very tasty. Freezes well, cheaper and better for you than those store bought ones!

Provided by Kim S.

Categories     Chicken Breast

Time 29m

Yield 9 tenders, 3 serving(s)

Number Of Ingredients 4

2 lbs chicken tenders
1/3 cup flour
1 cup Frank's red hot sauce
1 1/2 cups panko breadcrumbs

Steps:

  • Preheat oven to 400.
  • Rinse chicken strips, lay on paper towels to dry.
  • Dredge each strip in flour, then RedHot sauce, then Panko bread crumbs.
  • Lay on sprayed baking sheet (or parchment covered baking sheet).
  • Bake for 17 minutes at 400 degrees.
  • You can use regular bread crumbs. The critical thing is not to overcook these. They should be soft and moist. If you cut breasts into strips, you should adjust the cooking time (less time if you slice them thinner than tenders, more if you slice them thicker). We like to serve them with extra Frank's RedHot Sauce. My package of tenders yeilded 9 tenders, I'm calling 3 tenders a serving.

LOW CARB SOUTHERN FRIED CHICKEN STRIPS



Low Carb Southern Fried Chicken Strips image

EXCELLENT Coating. THis was inspired by George Stella of the Food Network program "Low Carb and Loving It!" I changed a few things to our tastes. The variations are for different "flavors" to your fried chicken! Works great for vegetables, cheese..basically anything you can fry!

Provided by CookbookCarrie

Categories     Lunch/Snacks

Time 25m

Yield 6 serving(s)

Number Of Ingredients 12

3 -6 cups canola oil (depends upon how much to fill your LARGE pot 1/4 full, I use my Wok)
3 lbs chicken tenders or 3 lbs chicken breasts, cut into strips
3 eggs, scrambled
1/4 cup 1% low-fat milk
1 1/2 cups soy flour, sifted
2 teaspoons salt
1/2 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon poultry seasoning
1/2 teaspoon lemon pepper (instead of Black Pepper)
1/2 teaspoon season salt (instead of regular salt)
1/4-1/2 teaspoon cayenne pepper, for a kick

Steps:

  • Heat your oil to 350 degrees, very important to maintain this temperature, do not overcrowd!
  • Combine sifted flour and seasonings in a pie plate.
  • Scramble eggs and milk in another pie plate.
  • Dip a tender first in the soy flour mixture, shaking off excess, then into milk mixture, making sure it's coated all over, then back into soy flour mixture.
  • Make sure it's covered good!
  • Lay slowly away from you in the hot oil!
  • DO NOT OVERCROWD YOUR PAN, YOUR CHICKEN WILL BE GREASY!
  • Fry just until the coating gets good and golden brown.
  • Lay on newsprint to drain well.
  • Sometimes the chicken will brown before the chicken is cooked all the way.
  • If this happens, spread it out on a cookie sheet and put in a preheated 350 degree oven until done.
  • USUALLY this will not happen with tenders as they're thin and cook quickly.
  • Enjoy!

Nutrition Facts : Calories 387, Fat 10.1, SaturatedFat 2.3, Cholesterol 237.9, Sodium 965, Carbohydrate 7.8, Fiber 0.1, Sugar 0.8, Protein 64.1

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