Crispy Oven-Fried Chicken Strips
These magnificent oven-fried chicken strips are a healthier twist on a classic favorite, originally inspired by a recipe from Cooking Light Magazine's 'Fried Chicken Salad.' Perfectly seasoned and delightfully crispy, they are sure to be a hit with the entire family. The use of low-fat buttermilk tenderizes the chicken while providing moisture, and the combination of flour and breadcrumbs creates a satisfying crunch without the guilt of traditional frying. Whether served with a dipping sauce or nestled atop a fresh salad, these chicken strips are so delicious that you won’t miss the store-bought nuggets ever again. As an added bonus, they freeze beautifully, making weeknight dinners an absolute breeze!
N/A
Servings
150
Calories
9
Ingredients
Ingredients
flour
1/4 cup (all-purpose flour)
dry breadcrumbs
1/4 cup (plain or seasoned breadcrumbs)
garlic powder
1 teaspoon (ground garlic)
dried thyme
1 teaspoon (crushed or dried thyme leaves)
salt
1/2 teaspoon (sea or table salt)
black pepper
1/2 teaspoon (freshly ground black pepper)
chicken tenders
3/4 lb (boneless, skinless chicken tenders)
low-fat buttermilk
1/2 cup (low-fat or fat-free buttermilk)
olive oil
enough to cover the pan (for frying)
Instructions
1
In a shallow dish, combine the flour, breadcrumbs, garlic powder, dried thyme, salt, and black pepper. Mix well and set aside.
2
In a large zip-top plastic bag, combine the chicken tenders with the low-fat buttermilk. Seal the bag and marinate in the refrigerator for at least 30 minutes to enhance the flavor and tenderness of the chicken.
3
After marinating, remove the chicken from the bag and discard the buttermilk marinade.
4
In a large skillet, pour enough olive oil to just barely cover the bottom of the pan and heat over medium heat. Be sure to use more oil than the original recipe for optimal crispiness.
5
Dredge a few chicken strips at a time in the breadcrumb mixture, ensuring each piece is coated evenly.
6
Carefully place the coated chicken strips in the hot oil and cook for approximately 3 minutes on each side or until the chicken is golden brown and cooked through.
7
Remove the chicken strips from the skillet and drain on paper towels. Serve hot with your favorite dipping sauce or alongside a fresh salad.
Nutrition Information
3g
Fat
10g
Carbs
14.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the calorie count for these Crispy Oven-Fried Chicken Strips?
Each serving of these chicken strips contains 150 calories.
How much protein is provided in this recipe?
The recipe provides 14.5g of protein per serving.
How long should I marinate the chicken tenders in buttermilk?
The chicken should be marinated in the refrigerator for at least 30 minutes to enhance flavor and tenderness.
What ingredients are used for the breading mixture?
The breading is a combination of all-purpose flour, dry breadcrumbs, garlic powder, dried thyme, salt, and black pepper.
Is this chicken strip recipe freezer-friendly?
Yes, these chicken strips freeze beautifully, making them great for quick weeknight dinners.
How much fat is in this recipe?
This recipe is low-fat, containing only 3g of fat.
What type of buttermilk is recommended?
The recipe calls for low-fat or fat-free buttermilk to keep the dish healthier.
How many ingredients are needed to make this dish?
There are a total of 9 ingredients required for this recipe.
What is the carbohydrate count for these chicken strips?
There are 10g of carbohydrates per serving.
What was the original inspiration for this recipe?
This recipe was inspired by Cooking Light Magazine's 'Fried Chicken Salad'.
How long do the chicken strips need to cook in the skillet?
Cook the chicken for approximately 3 minutes on each side until golden brown and cooked through.
Should the chicken be skinless?
Yes, you should use 3/4 lb of boneless, skinless chicken tenders.
What is the best way to ensure the chicken is crispy?
Using a combination of flour and breadcrumbs and ensuring the olive oil is hot before dredging and frying helps achieve optimal crispiness.
Is this recipe considered kid-friendly?
Yes, it is tagged as kid-friendly and is a great alternative to store-bought nuggets.
What kind of oil is used for frying?
Olive oil is used to just barely cover the bottom of the pan for frying.
How should I serve these chicken strips?
They can be served hot with your favorite dipping sauce or on top of a fresh salad.
What spices are included in the seasoning?
The seasonings include 1 teaspoon of garlic powder, 1 teaspoon of dried thyme, 1/2 teaspoon of salt, and 1/2 teaspoon of black pepper.
Can I use seasoned breadcrumbs?
Yes, you can use either plain or seasoned dry breadcrumbs for this recipe.
What should I do with the buttermilk after marinating?
You should discard the buttermilk marinade after removing the chicken from the bag.
Is this recipe a quick meal option?
Yes, it is tagged as a quick meal, suitable for busy weeknights.
Does this recipe contain any fiber?
No, the fiber content for this recipe is listed as null.
What should I do after removing the chicken from the skillet?
Remove the chicken strips and drain them on paper towels to remove any excess oil.
How do I ensure the breading is even?
Dredge a few chicken strips at a time in the breadcrumb mixture to ensure each piece is coated evenly.
Is there any sugar in this recipe?
No, the sugar content for this recipe is null.
What is the category of this recipe?
This recipe is categorized as a Main Dish.
What is the texture of the chicken after cooking?
The combination of flour and breadcrumbs creates a satisfying, delightful crunch.
What is the role of the buttermilk in this recipe?
The low-fat buttermilk tenderizes the chicken while providing necessary moisture.
Does this recipe contain cholesterol?
The cholesterol information for this recipe is not provided in the data.
How much sodium is in the dish?
The sodium content for this recipe is not specified.
Can I use freshly ground black pepper?
Yes, the recipe suggests using 1/2 teaspoon of freshly ground black pepper for the best flavor.