HEART-HEALTHY CHICKEN TENDERS RECIPE - FOOD.COM
David made these for Father's Day one year, and it has been a family favorite ever since! Nonfat yogurt, oven-baking, and hot sauce makes them a delicious and healthful treat. Don't be scared off by the quantity of hot sauce as the yogurt thoroughly tames the spice. Please note that removing the chicken fat and using nonfat yogurt makes this dish virtually fat-free. (For maximum safety, David HIGHLY recommends his triple-washing method.) Prep time does not include chilling time.
Total Time 1 hours 36 minutes
Prep Time 1 hours
Cook Time 36 minutes
Yield 60 tenders, 20 serving(s)
Number Of Ingredients 7
Steps:
- To Triple-Wash Chicken: Remove chicken breasts from pkg and place in colander. While rinsing chicken in colander with cold water, trim fat from each chicken breast with kitchen scissors. Place trimmed breast into separate bowl; do not return to colander! (Reserve trimmings for making chicken broth, if desired.) Once all breasts have been trimmed of fat, wash colander and kitchen scissors. Then return breasts to colander and rinse with cold water again. While rinsing, use kitchen scissors to cut breasts into strips or chunks (more kid-friendly), placing pieces into separate bowl. Do not return to colander! Once all breasts have been cut into pieces, wash colander. Return pieces to colander and rinse chicken one more time; drain well.
- Place yogurt, hot sauce, and seasonings into gallon-sized Ziploc Freezer bag. Mix well. Place chicken pieces into bag and mix well, making sure pieces are covered. Refrigerate in the coldest part of fridge at least 4 hrs or overnight. The colder the chicken, the better the results.
- Preheat oven to 450 degrees F. Line large baking sheet with Reynolds Release Foil. Lightly coat foil with canola oil or spray with non-stick cooking spray.
- Place 1/3 box of Corn Flake Crumbs into gallon-sized Ziploc Freezer bag. Put approximately 10 chicken pieces into bag and shake to coat. Remove pieces from bag and place on baking sheet (about 20-25 pieces/sheet). NOTE: After coating 20-25 pieces, discard Corn Flake Crumbs and put another 1/3 box into bag. Repeat as necessary.
- Bake 12 minutes; do not turn pieces over! Chicken will be golden brown on top. Do not overcook or chicken will be tough.
- Serve with your favorite dipping sauces and raw veggies. Also great on buns and in wraps topped with your favorite greens, tomatoes, (red &/or green) onion, and other veggies. For condiments, we like light ranch dressing and flavored mayos and mustards. BBQ sauce would be great, too!
- NOTES: In order for coating to adhere properly, chicken mixture must be very cold. To make spicier, add cayenne pepper or use a hotter hot sauce or chili sauce. Use different seasoning blends such as poultry seasoning, other kinds of Mrs. Dash, or Paul Prodhomme's (love these!).
Nutrition Facts : Calories 288.8, FatContent 2, SaturatedFatContent 0.6, CholesterolContent 80, SodiumContent 492.5, CarbohydrateContent 30.6, FiberContent 0.8, SugarContent 7.2, ProteinContent 36.4
STEAK WITH AVOCADO SAUCE AND TOMATO SALAD RECIPE | FOOD ...
Provided by Food Network Kitchen
Categories main-dish
Total Time 30 minutes
Prep Time 15 minutes
Cook Time 10 minutes
Yield 4 servings
Number Of Ingredients 12
Steps:
- Slice the roast crosswise into 3 even steaks. Heat a cast-iron skillet over medium-high heat. Brush the steaks all over with 1 tablespoon olive oil, season with the chili powder and add salt to taste. Cook until a thermometer inserted into the side registers 125 degrees for medium-rare, 4 to 5 minutes per side. Let rest for 5 minutes.
- Meanwhile, toss the tomatoes and hearts of palm in a bowl with the remaining 1 tablespoon olive oil, 1 tablespoon lime juice, and salt and pepper to taste.
- Halve and pit the avocado; scoop the flesh into a blender or food processor. Add the cilantro, garlic, the remaining 1 tablespoon lime juice and 1/2 cup water; puree. Season with salt.
- Thinly slice the steaks. Serve with the avocado sauce, tomato salad and tortillas for wrapping, if desired. Garnish with lime wedges.
- Per serving: Calories 325; Fat 17 g (Sat. 3.3 g; Mono. 10.2 g; Poly. 1.8 g); Cholesterol 58 mg; Sodium 337 mg; Carbohydrate 9 g; Fiber 5 g; Protein 35 g
- Photography by Antonis Achilleos
Nutrition Facts : Calories 325 calorie, FatContent 17 grams, SaturatedFatContent 3.3 grams, CholesterolContent 58 milligrams, SodiumContent 337 milligrams, CarbohydrateContent 9 grams, FiberContent 5 grams, ProteinContent 35 grams
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