Chicken breast, boneless, skinless
(sliced in long even strips)
Bread crumbs, whole wheat
(or gluten free all purpose flour)
2 medium egg
Preheat oven to 400°F. Prepare a flat baking sheet with parchment paper for easy clean up.
Mix flour, salt, and spices in a shallow baking dish. Place breadcrumbs in an another swallow dish. Beat eggs in a separate bowl. You should have three different shallow bowls- a flour mix, an egg mix, and breadcrumb mix.
Drizzle the chicken tenders with a little bit of olive oil.
Use one hand for dry ingredients and other for wet ingredients while coating the chicken strips. Dip the the chicken tenders in the flour mix, turning to coat, then in the egg mix to fully coat, then the breadcrumb mix to fully coat. Then place the chicken tenders onto a prepared baking sheet. Continue the process until all the chicken strips are coated.
If you want to freeze any at this point, it is good to place the strips on a baking sheet lined with parchment, and place in the freezer for two hours. After two hours, place the strips into a freezer bag and save for a later time.
If cooking right away, place the tray into a preheated oven and bake until chicken is cooked throughout, about 22-25 min. Flip the strips over half way through the time.
Calories from fat172
Calories from saturated fat29.2
Total Fat19.2 g
Saturated Fat3.2 g
Trans Fat0.0 g
Polyunsaturated Fat2.7 g
Monounsaturated Fat11.6 g
Total Carbohydrate23.6 g
Dietary Fiber2.5 g
Unique Nutrition & Wellness Guide for Those Who Work in the Service Industry by Laura Benson