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Kids love this healthy take on a dinnertime favorite.
1½ cups organic, no-added-sugar cornflakes (such as Nature’s Path)
¼ cup shaved Parmesan cheese
1 Tbs. ground flaxseed
½ tsp. garlic powder
½ tsp. onion powder
¼ tsp. fresh ground black pepper
¼ tsp. cayenne pepper, optional
½ tsp. salt, divided
1½ lbs pastured chicken tenders or chicken breast cut into 2-inch strips
1 Tbs. fruit-sweetened apricot jam
2 Tbs. Dijon mustard
1/4 cup plain organic yogurt
- Preheat oven to 400°F. Spray cookie sheet with light coating of high-heat cooking spray. Combine cornflakes, cheese, flaxseed, powders, peppers, and ¼ tsp. salt in food processor or blender, and pulse or grind until it makes crumbs. Pour into shallow bowl.
- In separate shallow bowl, lightly beat egg and remaining ¼ tsp. salt. Dip each tender into egg to thoroughly coat, then roll in corn flake mixture until thoroughly covered.
- Lay tenders uniformly on prepared cookie sheet, and bake about 12 minutes, or until coating is crisp and chicken is cooked through.
- While chicken is cooking, whisk together dip ingredients in small bowl, and serve on the side as a dipping sauce for warm tenders.
per serving: 580 cal; 31g pro; 30g total fat (7g sat fat); 43g carb; 120mg chol; 1570mg sod; 3g fiber; 5g sugars
From Article: Crunch Time