baked chicken strips with salad and dressing on a white plate

Picnic Chicken

Baking instead of frying avoids saturated fat found in oils. This crunchy chicken is perfect to take on a picnic lunch.
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Course Lunch & Dinner
$1.79
Servings 14 chicken strips

Ingredients
 

  • 3 ½ pounds raw chicken pieces
  • 2 ½ cups corn or bran flake cereal (finely crushed)
  • 20 whole-grain crackers (finely crushed)
  • ½ teaspoon cayenne pepper
  • 2 garlic cloves (or 1 tsp minced or ½ tsp powder)
  • 2 egg whites
  • 1 cup low-fat plain yogurt
  • 1 Tablespoon mustard
  • ½ teaspoon salt
  • Nonstick spray

Instructions
 

  • Preheat oven to 375°F. Spray a baking sheet (any size) with nonstick spray.
  • Remove skin and visible fat from chicken. Cut chicken into strips or chunks.
  • In a bowl, combine egg whites, yogurt, mustard, and salt.
  • In a shallow bowl, combine cereal and cracker crumbs, cayenne, and garlic.
  • Dip chicken pieces into the yogurt mixture to coat. Then dip into the cracker mixture and pack crumbs onto each piece of chicken.
  • Arrange pieces on baking sheet coated with nonstick spray.
  • Bake at 375°F for 50 minutes until the internal temperature of chicken reaches 165°. Larger pieces may take longer.

Nutrition Label

Serving: 1 chicken strip
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