This meal has become one of my family’s favorites and asked for quite often. Love fried chicken but know it’s not good for you and wish you had an alternative? Wondering how you can make it a fried low fat chicken recipe at home without it getting expensive with trying all the different types of alternatives to fried such as Kellogg, Fiber One, Total, and bread crumbs. I found the answer Panko. This new Japanese bread crumb has an extra crunch to its texture and has become the answer to my “Fried” chicken that I so miss from fast food restaurants. This healthy meal is fast and easy and the kids will love it as much as the adults. It also beats out the already packaged breaded tenders to make a healthier kids snack as well. If you do not have chicken tenders available then chicken breast will work to, you can either leave the chicken whole or slice them into bite size pieces. Another bonus with this recipe is you can add all kinds of flavors to change it up so you are not eating the same kind over and over even though it will not be a problem. You can add 1 ½ tablespoons of garlic and 1 ½ tablespoons of Italian seasoning to make it into an Italian meal with pasta and Mariana sauce. You can add a little kick to it by adding Buffalo wing sauce as a dipping sauce or if you don’t like buffalo sauce then a good BBQ sauce works as well. With the few ingredients in this recipe means less time in the kitchen and more time enjoying the evening with your family. Just a tip this meal is not good for leftover as the Panko will become soggy.
- 1 ½ cup of Panko (Japanese breadcrumbs)
- ¾ cups of non Fat Milk
- 1 ½ lbs of Chicken breast tenders
- 1 tsp of Garlic
- Salt and Pepper to taste
- Preheat oven to 450 degrees
- Combine panko, garlic, and salt and pepper to taste in a shallow dish. Pour milk into another shallow dish.
- Dip chicken into the milk, then dredge in panko mixture, and press firmly to make sure the chicken is covered in breadcrumbs. Shake off extra panko mixture and place on baking sheet that has cooking spray on it.
- Coat chicken well with cooking spray (this will help it get crunchy).Bake at 450 for about 23 minutes then turn on the broiler to add more crunch and color to the “fried” chicken. Keep an eye on it because this will only take 2 minutes depending on oven.
Weight Watchers Points: 6